Name: Playbook - Jess Racz - Shoulder Mobility and Injury Reduction
Uploaded: 2022-10-07T03:29:12.123Z
Duration: 35 min
Description: Shoulder Mobility and Injury Reduction

Improve your shoulder mobility and reduce the risk of shoulder injuries with this workout!

Cat / Cow

Thoracic Rotations

90/90 with reach

10 on each side 
If you don’t have a slider, you can go without & just reach back as far as you can!

90/90 Lat Stretch

L Rainbow & R Rainbow = 1 rep 
Complete 5 reps on each side

Half Kneeling Rainbows

Downward Dog to Pigeon

Lateral Line Stretch

Shoulder Mobility Circuit

If you have a band, complete this exercise. If you don’t, skip it

Banded Face Pulls

Use cones, basketballs, etc as substitute for medicine balls if needed

MB Supermans

Half Kneeling Banded Rotation

- anchor band around a supportive structure
- go into a 90/90 position where both legs are at 90 degree angles
- if R leg is FW at 90 degrees, grab the band with your L arm. Vice versa on the other side.
- as you reach towards band, lean your chest FW 
- as you lift up, row the band towards your rib cage & rotate your body to the side

90/90 Banded Pull

Upper Body Prep

8-12 each side 
If you don’t have this set up, you can substitute for a dumbbell and press overhead single arm

Landmine Seated Press

Chest Supported Rows

“Dump the water behind your head” 
5 each direction

DB Halo

Shoulder Strength Circuit #1

Kneeling Double DB Press

Lat Pull Down

use band, plate or DB as substitute for cable 
8 both sides

Cable Lay Ups

Shoulder Strength Circuit #2

Shoulder Mobility and Injury Reduction

Júlíus

Upper Body Power Workout

Upper Body Horizontal Push / Pull Workout + Core

Resistance Bands Upper Body Workout

Collins Odhiambo

Upper Body Emphasis Workout

Upper Body Power & Handling Contact

Good session. Still have to manage the weights though. Was heavy towards the last sets

Shoulder Mobility and Injury Reduction

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