AS i ADD CIRCUITS TO THE LIST BELOW, YOU WILL NOT DO ALL OF THESE CIRCUITS EVERY TIME. EACH WORKOUT CHOOSE 5 CIRCUITS AND DO 2 SETS OF EACH. FOR EXAMPLE IF YOU DO CIRCUITS 1-5 IN A WORKOUT, NEXT TIME DO 3-7. THE LIST MAY GROW TO INCORPORATE DIFFERENT VARIATIONS TO CHALLENGE THE SHOULDER OR LOWER BODY.
We discussed the importance of shoulder position. Your bicep contributes to the stability and strength of the front of the shoulder. While you should be able to regain enough strength from muscles that are still attached, a few things are important to consider moving forward.:
You should avoid holding static stretches in positions that put a stretch on the bicep
Moving in and out of a stretch position is fine but you want to avoid any longer duration stretching that puts tension on the front of your shoulder
Be careful with shoulder position: focus on shoulder not excessively elevating your shoulder during activity
Daily/Morning Routine
Incorporate the movements below 8-15 reps for each
Movement #1: Hands behind back stretch, I show it in kneeling
Movement #2: kneeling hands up on table/weight bench
Movement #3: Table top position
Strength Routine
Repeat 2 sets of each circuit, 8-15 reps
Circuit #1
Single Leg Deadlift
Weighted Pullover: wider grip curl bar
Circuit #2
Dumbbell Bench: Start light
Band Pull Apart
Circuit #3
Goblet Squat: Dumbbell or Kettle bell
Single leg bridge Foot Elevated
Circuit #4
Bicep Curl: Light on incline bench
Tricep ext: Can do both arms using lat pull machine
Circuit #5
Front Raise/Full Can
Ball Rollout
Circuit #6
Sideplank with Rotation: Can do it on the floor
TRX Reverse Plank
Circuit# 7
Mountain Climber on the Sliders
Weight/Band Internal Rotation lying and seated options
