Name: Playbook - Lizette Pompa - W3/D3 Shoulder Prehab
Uploaded: 2024-04-05T18:09:16.408Z
Duration: 30 min
Description: W3/D3 Shoulder Prehab

Equipment:
Long Light/Medium Resistance Band
Tennis/Massage Ball

Routine:
20+20sec Standing Pec Stretch
8+8 Banded Lateral Raises
10 Standing Banded Rows
8+8 Banded External Rotation
15+15sec Scapular Boll Roll
3 Prone Swimmer Hovers

Pec Stretch (R)

Pec Stretch (L)

Banded Lateral Lift (R)

Banded Lateral Lift (L)

Standing Banded Rows

Banded External Rotations (R)

Banded External Rotations (L)

Scapular Roll (R)

Scapular Roll (L)

Prone Swimmer Hover

Shoulder Prehab Circuit

W3/D3 Shoulder Prehab

Patu M

caron

I‘m 41, I have been doing sports all my life and never learned about these basic things before. So thank you so much for this 😊👍!

Sonja

Program Info Videos

I would love to know the focus of the cool downs so that I know which one to do after a workout

Marianne

Cool Down 1

Ellie

Cool Down 2

Leslie

Cool Down 3

Cool Down 4

Cool Down 5

W1/D1 Week 1 Info

So hard! Had to modify a bit because of cramps but I have never been so excited to start my cycle and this program!

Barbara

Great workout! On the 3rd day of my menstrual cycle.

Eman Sardouk

W1/D1 Push and Squat

This felt so amazing! I was able to use 25lb weights and and a 35lb kettle bell!!!! I felt so strong!

That was great! On the PMS anxiety train and needed to get my heart rate up!

Sara

DeAnna

W1/D2 Pull and Hinge

Emom+2 rounds of circuit due to time. Arms sore from day 2!

Kaitlin

Rachel

Finally making progress with press-ups. I skipped the dumbbell and did straight press-ups to work on technique. I will video myself also to analyse. I think the last time I videoed myself my chest was dipping too much - when I look at you - you are much more even - so chest and belly are the same - so was working on that and managed pretty much 40 press-ups.

W3/D3 Shoulder Prehab

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