• Scapular retraction followed by external rotation 3 sec eccentric and protract

No lats or upper traps

  • Pushups

Head level or above 

Shoulders retract / protract 

Little to no lat activity 

  • Face pulls with external rotation bias (palms facing each other)

Flare elbows out 

Retraction if shoulder blades 

  • External rotation punches

4-5 a week

Serratus exercises

Mid trap movement