In my 18 years experience as a strength and conditioning coach I have observed the shoulder to be one of the most commonly injured joints in athletes. Sports requiring an overhand throwing motion such as, baseball and softball and contact sports such as, football and lacrosse have high incidence of rotator cuff injuries.
To assist athletes in preventing shoulder injuries and/or rehabbing past injuries I have given you one of my favorite workouts. I have used the following workout successfully with most of my athletes. For further information check out my article in the November issue of NJ Sports Fitness and Wellness, Structural Balance Part 2 The Shoulder.
Shoulder Workout 1:
A1) Side Lying Dumbell External Rotations: 3 sets 8-10 reps. 60 seconds rest
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A2) DB Trap 3 Raise: 3 sets 8-10 reps. 60 seconds rest
A3) DB External Rotations Elbow on Knee: 3 Sets of 8-10 reps. 60 seconds rest
The workout consists of 3 exercises. All three exercises are performed in a super set fashion. In English this means perform exercise A1) for a set of 8-10 reps. Rest 60 seconds. Perform A2) for a set of 8-10 reps. Rest 60 seconds. Perform A3) for a set of 8-10 reps Rest 60 seconds. Repeat 2 more times. Perform this workout 2x a week on non-consecutive days and enjoy a healthy rotator cuff.