- This phase will attempt to progress into deeper mobility positions as well as progress into more challenging strength sequences
- Organization
- Monday: Daily Sequence + Strength Circuit #1 (2 sets with 1/2 as many reps the second set)
- Tuesday: Daily Sequence
- Wednesday: Daily Sequence + Strength Circuit #2 (2 sets with 1/2 as many reps second set)
- Thursday: Daily Sequence
- Friday: daily Sequence + Strength Circuits #1 and #2 but only 1 set of each
- Saturday: Daily Sequence
- Sunday: Rest
- This phase begins to distinguish a daily movement sequence from strength circuits
- The strength circuit can be done every other day in addition to the daily movements that can be done every day
- Daily Sequence: 5-20 reps for each
- Shoulder Extension Mountain Pose VIDEO
- Light movement full through motion without eliciting a strong stretch, remain short of any significant pulling
- Goal:5-20 reps slowly in pain free range
- Phase 2 progression
- Hands Elevated Childs Pose Variation VIDEO
- This movement is to progress overhead movement while maintaining abdominal and scapular control
- Make sure to stop short of a pinch or pain in the shoulder
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Gradually progress through the movement to the end of the video which progresses into a light pec stretch
- Move slowly in and out of the stretch, just make sure you keep the arm below pinching or shoulder pain
- 19) Posterior Shoulder Stretch Door Pull VIDEO
- 23) Combined Flexion and Reach Behind Back Thoracic Mobility Bind Progression VIDEO
- Be careful with this one not to force into pain
- Shoulder Extension Mountain Pose VIDEO
- Strength Circuit# 1: 5-20 reps for each, try to complete the circuit 2x, second time through each movement do 1/2 as many reps as first set
- Prone Latissimus Extension Off Edge of Bed VIDEO
- Initiation of posterior rotator cuff activation and scapular stabilization
- Hold each 5sec and lower down slowly 5-20 reps
- Phase 2
- Bicep Loading Options
- Begin with phase 1 with a band
- Try working through each position I describe to find which one reproduces challenge or pain….try to stay just short of pain
- If phase 1 goes well phase2 progresses more towards a weighted curl
- 109.3) Phase 1 Bicep Loading Progression VIDEO
- 109.4) Phase 2 Incline Bench and Standing Cable Curl VIDEO
- Begin with phase 1 with a band
- 74) Table Top Progression VIDEO
- Be careful to feel tension but not pain
- Prone Latissimus Extension Off Edge of Bed VIDEO
- Strength Circuit # 2
