Before upper strength drills
- Neck retraction 1×10
Stick overhead press 1×10
Stick side to side pass and turn palm up 1x2o on each side
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)