DC: Shoulder/Neck Pain Exercise Program (10-2-18)

Warm Up Sequence: 10-15 of each
Strength Circuits:
- Try alternating the following circuits
- Day 1: Push Focused
  - Circuit #1: 2 sets
    - 79.2) Plank With Single Arm Holds High to Low VIDEO
      - Gradually ramp up the time
      - 5sec each arm…then 10sec..then 15…then 20…until you start to get some fatigue
    - 122) Wall Sit Active/Band Abduction VIDEO
      - 8-20 reps
  - Circuit #2: 2 sets
    - 105.2) 1/2 Kneel Overhead Kettlebell Press VIDEO
      - 8-12 reps
    - 84.3) Bar Hang March VIDEO
      - 30-90sec
  - Circuit #3: 2 sets
    - 92) Full Can/Scaption Supraspinatus VIDEO
      - 8-12 reps
    - 73.1) Updated Band Tricep Extension VIDEO
      - 8-12 reps
      - Can be a cable machine
      - If not available can do Dips or close hand position push
  - Circuit#4: 2 sets
    - 96.3) Lying on Weight Bench Pullover VIDEO
      - 8-12 reps
    - 86.1) Side Plank Static Holds VIDEO
      - 30-90sec
  - Circuit #5: 2 sets
    - 100.1) Ball Rollout Wall Block VIDEO
      - 10-15x
    - 163.1) Single Leg Deadlift Band Extension VIDEO
      - 10-20x
- Day 2: Pull and Legs Focused
  - Circuit #1: 2 sets
    - 162) Single Leg Deadlift VIDEO
      - 8-15 reps
    - 151) Goblet/Front Squat VIDEO
      - 8-15reps
  - Circuit #2: 2 sets
    - 115) Bent Over Box Row VIDEO
      - 8-12 reps
    - 55.2) Band Dead Bug Variations VIDEO
      - 8-20 reps
  - Circuit #3: 2 sets
    - 99) Double Hip Thrust Leg VIDEO
      - 8-15 reps, Can be done back on weight bench
    - 124) Double Leg Heel Raise VIDEO
      - 8-20 reps
  - Circuit #4: 2 sets
    - 136) Lat Pull Machine VIDEO
      - or pull ups
      - 8-12 reps
    - 121.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
      - 8-15reps
  - Circuit #5
    - 86) Standing Press in Lunge and Terminal Stance VIDEO
      - Can be band or cable
        
        8-20 reps
    - 119) Bilateral “W” External Rotation VIDEO
      - 8-20 reps