Michael Sproule 2016/03/21

Before upper strength drills

  • Neck retraction 1×10
    Stick overhead press 1×10
    Stick bend over stretch 1×10 (palms face forward)
    Standing shoulder retraction with elastic 1×10
    Standing shoulder protraction with elastic 1×10
  • Standing straight arm pull down 3×10
  • Shoulder external rotation 1×10 (rest 15sec) (tempo: up 1sec, hold 2sec, down 3sec)
  • Front raise 1×10 (8lbs)

After upper strength drills

Push up position shoulder retraction and protraction 2×10
Ball shoulder stability 1×10 5-10 sec hold on each arm
Shoulder retraction 1×10 (hold 5sec)
Shoulder external rotation 2×10 (rest 15sec) (tempo: up 1sec, hold 2sec, down 3sec)
Shoulder horizontal abduction 2×10 (rest 15sec) (tempo: up 1sec, hold 2sec, down 3sec)
Alphabet

Lower body

  • Calf raises 2×10
  • 1 leg steps 2×10 on each leg (with band, mirror)
  • Lunge 2×10 (band, mirror)
  • koom studio (youtube channel)