Shoulder Prep

Phase 1:  2 weeks
3 rnds of each, 3x / week

• Tubing external rotation at neutral - 15-20 per side
• Tubing internal rotation at neutral - 12-20 per side
• Prone supermans - 15-20 per side
• Foam roll arm elevation - 10-15

Phase 2:  2 weeks

3 rnds of each, 3x / week

• Tubing external rotation at 45 degrees  15-20  
• Tubing internal rotation at 45 degrees  15-20
• Ball T's 15-20
• Dumbbell presses

Phase 3:  2 weeks
3 rnds of each 3x/wk

• Tubing external rotation at 90 degrees 15-20   
• Tubing internal rotation at 90 degrees 15-20
• Single arm Landmine press 1/2 kneeling 10-12/side
• Ball trio (Y's, W's, A's) 10/10/10

Phase 4:  2 weeks

3 rnds of each, 3x/wk

• 
  
• Wall slides 10-12 reps
• Strict barbell press 10 reps
• Tubing 90/90 External rotation 15-20 reps
• Strict low elbow ring rows 10-15 reps
• Side plank holds 30 sec/side