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S HOULDER – Isometrics. Hold: _____ Reps: _____ Frequency: _____ . Hold: _____ Reps: _____ Frequency: _____ . Isometric Bicep. Isometric ER. Hold: _____ Reps: _____ Frequency: _____ . Isometric IR. S HOULDER – Isometrics. Hold: _____ Reps: _____ Frequency: _____ .

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SHOULDER – Isometrics

Hold: _____ Reps: _____ Frequency: _____

Hold: _____ Reps: _____ Frequency: _____

Isometric Bicep

Isometric ER

Hold: _____ Reps: _____ Frequency: _____

Isometric IR


SHOULDER – Isometrics

Hold: _____ Reps: _____ Frequency: _____

Hold: _____ Reps: _____ Frequency: _____

Isometric Extension

Isometric Flexion

Hold: _____ Reps: _____ Frequency: _____

Isometric Abduction


SHOULDER – Rotator Cuff

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

DB Abduction

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

DB Abduction Thumbs Up


SHOULDER – Rotator Cuff

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

DB Front Raise

DB Front Raise Thumbs Up

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

DB Full Can


SHOULDER – Rotator Cuff

Dumbbell Empty Can(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Dumbbell Empty Can(step 1)


SHOULDER – Rotator Cuff

Dumbbell Prone Extension(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Dumbbell Prone Extension(step 1)

Dumbbell Prone Horizontal Abduction (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Dumbbell Prone Horizontal Abduction (step 1)


SHOULDER – Rotator Cuff

Dumbbell Prone Horizontal Abduction w/ ER (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Dumbbell Prone Horizontal Abduction w/ ER (step 1)

Dumbbell Prone Scaption(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Dumbbell Prone Scaption(step 1)


SHOULDER – Rotator Cuff

Dumbbell Prone Row w/ ER(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Dumbbell Prone Row w/ ER(step 1)

Dumbbell Side-lying ER(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Dumbbell Side-lying ER(step 1)


SHOULDER – Rotator Cuff

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Side-lying ER w/ Deceleration (step 1)

Side-lying ER w/ Deceleration (step 2)

Side-lying ER w/ Deceleration (step 3)


SHOULDER – Rotator Cuff

Dumbbell Short Arc Press (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Dumbbell Short Arc Press (step 1)


SHOULDER – Rotator Cuff

DB Bent Over Short Lever Raise (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

DB Bent Over Short Lever Raise (step 1)

DB Bent Over Raise (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

DB Bent Over Raise (step 1)


SHOULDER – Rotator Cuff

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing ER (step 1)

Tubing ER (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing IR (step 1)

Tubing IR (step 2)


SHOULDER – Rotator Cuff

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

90/90 ER (step 1)

90/90 ER (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

90/90 IR (step 1)

90/90 IR (step 2)


SHOULDER – Rotator Cuff

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing ER Oscillations (step 1)

Tubing ER Oscillations (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing IR Oscillations (step 1)

Tubing IR Oscillations (step 2)


SHOULDER – Rotator Cuff

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing Row w/ ER(step 1)

Tubing Row w/ ER(step 2)

Tubing Row w/ ER(step 3)


SHOULDER – Rotator Cuff

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing Standing Horizontal Abduction (step 1)

Tubing Standing Horizontal Abduction (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Reverse 90/90s(step 1)

Reverse 90/90s(step 2)


SHOULDER – Rotator Cuff

Tubing PNF (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing PNF (step 1)


SHOULDER – Rotator Cuff

Tubing Bent Over Horizontal Abduction (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing Bent Over Horizontal Abduction (step 1)

Tubing Bent Over Shoulder Extension (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing Bent Over Shoulder Extension (step 1)


SHOULDER – Rotator Cuff

Tubing 1-Arm Low Rows (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Tubing 1-Arm Low Rows (step 1)


SHOULDER – Closed Kinetic Chain

Sets: _____ Reps: _____ Tempo: _____

Weight Shift(side-to-side)

Wall Push Up(step 2)

Sets: _____ Reps: _____ Tempo: _____

Wall Push Up(step 1)


SHOULDER – Closed Kinetic Chain

Sets: _____ Reps: _____ Tempo: _____

Push Up Plus (step 1)

Push Up Plus (step 2)


SHOULDER – Closed Kinetic Chain

Push Up(step 2)

Sets: _____ Reps: _____ Tempo: _____

Push Up(step 1)

Sets: _____ Reps: _____ Tempo: _____

Seated Press Up

Sets: _____ Reps: _____ Tempo: _____

Push Up w/ Rotation


SHOULDER – Closed Kinetic Chain

Sets: _____ Reps: _____ Tempo: _____

Ball Push UpSingle Leg

Sets: _____ Reps: _____ Tempo: _____

Ball Push UpKneeling

Ball Push UpHands on Ball (step 2)

Sets: _____ Reps: _____ Tempo: _____

Ball Push UpHands on Ball (step 1)


SHOULDER – Closed Kinetic Chain

Ball Push UpUnder Knees (step 2)

Sets: _____ Reps: _____ Tempo: _____

Ball Push UpUnder Knees (step 1)

Sets: _____ Reps: _____ Tempo: _____

Ball Push Up1 Foot on Ball

Sets: _____ Reps: _____ Tempo: _____

Ball Push Up2 Feet on Ball


SHOULDER – Closed Kinetic Chain

Sets: _____ Reps: _____ Tempo: _____

Shoulder Step Up(step 1)

Shoulder Step Up(step 2)

Shoulder Step Up(step 3)


SHOULDER – Closed Kinetic Chain

Sets: _____ Reps: _____ Tempo: _____

Box Step-upsSide (step 1)

Box Step-upsSide (step 2)

Sets: _____ Reps: _____ Tempo: _____

Box Cross-Over


SHOULDER – Closed Kinetic Chain

MB Push Up(Step 2)

Sets: _____ Reps: _____ Tempo: _____

MB Push Up(step 1)

MB Push Up Plus(step 2)

Sets: _____ Reps: _____ Tempo: _____

MB Push Up Plus(step 1)


SHOULDER – Closed Kinetic Chain

Sets: _____ Reps: _____ Tempo: _____

MB Roll-Over (step 1)

MB Roll-Over (step 2)

MB Roll-Over (step 3)


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