WARM-UP
BEFORE YOU START MAKING THEM MUSCLES, YOU NEED TO WARM-UP AND STRETCH.
TIME FOR THE ACTUAL WORKOUT.
WE WILL START WITH THIS ROTATOR CUFF STRENGTHENER. WE MUST DO 10 SETS OF THIS EXERCISE:
3 X 10 seconds holds;
3 X 15 seconds holds;
2 X 10 seconds holds;
2 X 7 seconds holds;
LET'S GO!
BANDED EXTERNAL ROTATION
NEXT YOU WILL DO 3 SETS OF THE BELOW EXERCISES.
EACH SET SHOULD BE AS FOLLOWS:
DO 15 REPS OF THE SHOULDER ISOLATION.
THEN DO 5 REPS OF THE BAND PULL-APARTS WITH A PALM DOWN GRIP.
THEN 5 REPS WITH A THUMB UP GRIP AND 5 REPS WITH PALM UP.
15 X SHOULDER ISOLATION
15 X BAND PULL-APARTS
Do not overextend back. Imagine trying to reach out away from your body. Like two people grabbing you by the hands and pulling you out from both of your sides. Grab the band, pull it apart, reach long with the arms and go back to starting position. Do not flex at your elbows. IMPORTANT: When doing series of this exercise, switch the wrist position in these 3 variations - palm down, thumb up and palm up. This ensures you are training all parts of your posterior delt.
FINALLY WE WILL DO 5 SETS OF FITSO'S SPECIAL SHOULDER EXERCISE
MAX X FITSO'S SHOULDER SPECIAL
WELL DONE!