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I love training.
I mean I really love training.
I think about it every day. I think about what I’m going to do for my training session, new exercises I’m going to film and what am I going to read during the day to make me a better coach.
One of the things I get better as is trying to identify exercises that really help people. Help them to build muscle, rehab an injury or just reach their particular goals.
Today we will focus on some of my favorite exercises for shoulder rehab and warming up the shoulders.
Many lifters and athletes screw their shoulders up benching too much and sitting too much with bad posture. It really is freaking tough to turn this around with the hour they spend with me in the gym. In fact, it is almost impossible. I have to keep on them to hit their lacrosse ball massage, mobility work, drink lots of water and to take frequent breaks from chatting on Facebook and tweeting.
Here are some of my go-to shoulder movements that we hit almost every workout.
This shoulder movement is awesome because it does so many things. It dynamically stretches the chest, it activates the mid-to-lower back and lats and it is just badass. The band is much different than the db version and that is why I like it. It provides a different strength profile and engagement
This killer combo was posted on Diesel a long time ago, but we still use the sequence today.
Exercise 1: Seated Scarecrow
Exercise 2: Side Lying Posterior Flyes
Exercise 3: Kneeling Push-ups Plus
Exercise 4: Chest / Shoulder Stretch
Don’t sleep on this video — 3 amazing warm-ups for the upper body. These are time-tested and work big time. Choose any one of them and get to work.
Warm-Up #1
Perform 1 Run Through
1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Shoulder Bridging, 10 reps each side
1d) Push-ups, 20 reps
1e) Push-up Plus, 10 reps
1f) Kneeling Reach Through, 5 each side
1g) Banded Diesel Face Pulls, 20 reps
1h) Muscle Snatches, 10 reps
Warm-Up #2
Perform 1 Run Through
1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Med Ball Wall Dribbling, Left to Right, 10 times
1d) Db Laterals, 10 reps
1e) DB Flyes, 10 reps
1f) DB Raises, 10 reps
1g) DB Presses, 10 reps
1h) Banded External Rotations, 10 reps each arm
1i) Standing Rotator “Y”, 10 reps
1j) DB Lateral Drops (Activation), 15 reps
1k) Plate Extensions into Halos, 10 reps
Warm-Up #3
Perform 1 Run Through
1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Lat Stretches, 5 resets each side
1d) Band Shoulder Stretches, 3 Ways, Various
1e) Hindu Push-ups, 20 reps
1f) Cable Face Pulls with External Rotation, 10 reps
1g) Cable Face Pulls, 10 reps
1h) Side Lying External DB Rotations, 10 reps each side
1i) Blackburns, 10 reps
1j) Full Range DB Laterals, 10 reps
By Smitty on July 29th, 2011
