Shoulder Rehab: Workout #1
-T-Spine mobilization
-Shoulder stretch
*3 stretches involving bands and lacrosse ball
-Pendulum exercise
-Internal/external rotation
*with bands, rolled up wrist wrap between my side and elbow
Upper back attack
*All reps I kept my shoulders back, and my lats and shoulder blades locked in. I had to do less weight, but the work I felt in my back made up for it ten fold.
Elitefts chest supported row wide
working sets: 4 sets of 12
Lat pulldown fat bar big balls attachment
working sets: 4 sets of 8
Elitefts chest supported row close grip
working sets: 4 sets of 10
Rear delt db
working sets: 4 sets of 15
ME Abs
-sits ups on GHR
-hold a bar in bench position and sit up
-bar transitions to overhead when fully sat up
-4 sets of 6 with only a ten per side lol
*Shane told me to get back to him when I can do 225, ha! rrrrrrrrrrrrright