Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics...
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![Page 1: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/1.jpg)
Isometric Bicep Isometric ER
Isometric IR
SHOULDER – Isometrics
Hold: _____ Reps: _____ Frequency: _____ Hold: _____ Reps: _____ Frequency: _____
Hold: _____ Reps: _____ Frequency: _____
![Page 2: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/2.jpg)
Isometric Extension Isometric Flexion
Isometric Abduction
SHOULDER – Isometrics
Hold: _____ Reps: _____ Frequency: _____ Hold: _____ Reps: _____ Frequency: _____
Hold: _____ Reps: _____ Frequency: _____
![Page 3: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/3.jpg)
DB AbductionSets: _____ Reps: _____ Wt: _____ Tempo: _____
DB Abduction Thumbs UpSets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 4: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/4.jpg)
DB Front Raise
DB Full Can
DB Front Raise Thumbs Up
Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 5: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/5.jpg)
Dumbbell Empty Can(step 1)
Dumbbell Empty Can(step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 6: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/6.jpg)
Dumbbell Prone Extension(step 1)
Dumbbell Prone Extension(step 2)
Dumbbell Prone Horizontal Abduction (step 1)
Dumbbell Prone Horizontal Abduction (step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 7: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/7.jpg)
Dumbbell Prone Horizontal Abduction w/ ER (step 1)
Dumbbell Prone Horizontal Abduction w/ ER (step 2)
Dumbbell Prone Scaption(step 1)
Dumbbell Prone Scaption(step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 8: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/8.jpg)
Dumbbell Prone Row w/ ER(step 1)
Dumbbell Prone Row w/ ER(step 2)
Dumbbell Side-lying ER(step 1)
Dumbbell Side-lying ER(step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 9: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/9.jpg)
Side-lying ER w/ Deceleration (step 1)
Side-lying ER w/ Deceleration (step 2)
Side-lying ER w/ Deceleration (step 3)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 10: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/10.jpg)
Dumbbell Short Arc Press (step 1)
Dumbbell Short Arc Press (step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 11: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/11.jpg)
DB Bent Over Short Lever Raise (step 1)
DB Bent Over Short Lever Raise (step 2)Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
DB Bent Over Raise (step 1)Sets: _____ Reps: _____ Wt: _____ Tempo: _____
DB Bent Over Raise (step 2)
![Page 12: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/12.jpg)
Tubing ER (step 1) Tubing ER (step 2)
Tubing IR (step 1) Tubing IR (step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 13: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/13.jpg)
90/90 ER (step 1) 90/90 ER (step 2)
90/90 IR (step 1) 90/90 IR (step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 14: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/14.jpg)
Tubing ER Oscillations (step 1)
Tubing ER Oscillations (step 2)
Tubing IR Oscillations (step 1)
Tubing IR Oscillations (step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 15: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/15.jpg)
Tubing Row w/ ER(step 1)
Tubing Row w/ ER(step 2)
Tubing Row w/ ER(step 3)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 16: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/16.jpg)
Tubing Standing Horizontal
Abduction (step 1)
Tubing Standing Horizontal
Abduction (step 2)
Reverse 90/90s(step 1)
Reverse 90/90s(step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 17: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/17.jpg)
Tubing PNF (step 1)
Tubing PNF (step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 18: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/18.jpg)
Tubing Bent Over Horizontal Abduction (step
1)
Tubing Bent Over Horizontal Abduction (step
2)
Tubing Bent Over Shoulder Extension (step 1)
Tubing Bent Over Shoulder Extension (step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 19: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/19.jpg)
Tubing 1-Arm Low Rows (step 1)
Tubing 1-Arm Low Rows (step 2)
Sets: _____ Reps: _____ Wt: _____ Tempo: _____
SHOULDER – Rotator Cuff
![Page 20: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/20.jpg)
Weight Shift(side-to-side)
Wall Push Up(step 1)
Wall Push Up(step 2)
Sets: _____ Reps: _____ Tempo: _____
Sets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain
![Page 21: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/21.jpg)
Push Up Plus (step 1)
Push Up Plus (step 2)
Sets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain
![Page 22: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/22.jpg)
Push Up(step 1)
Push Up(step 2)
Push Up w/ Rotation
Sets: _____ Reps: _____ Tempo: _____
Sets: _____ Reps: _____ Tempo: _____
Seated Press UpSets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain
![Page 23: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/23.jpg)
Ball Push UpKneeling
Ball Push UpSingle Leg
Ball Push UpHands on Ball (step 1)
Ball Push UpHands on Ball (step 2)
Sets: _____ Reps: _____ Tempo: _____
Sets: _____ Reps: _____ Tempo: _____
Sets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain
![Page 24: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/24.jpg)
Ball Push UpUnder Knees (step 1)
Ball Push UpUnder Knees (step 2)
Ball Push Up1 Foot on Ball
Ball Push Up2 Feet on Ball
Sets: _____ Reps: _____ Tempo: _____
Sets: _____ Reps: _____ Tempo: _____
Sets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain
![Page 25: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/25.jpg)
Shoulder Step Up(step 1)
Shoulder Step Up(step 2)
Shoulder Step Up(step 3)
Sets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain
![Page 26: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/26.jpg)
Box Step-upsSide (step 1)
Box Step-upsSide (step 2)
Box Cross-Over
Sets: _____ Reps: _____ Tempo: _____
Sets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain
![Page 27: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/27.jpg)
MB Push Up(step 1)
MB Push Up(Step 2)
MB Push Up Plus(step 1)
MB Push Up Plus(step 2)
Sets: _____ Reps: _____ Tempo: _____
Sets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain
![Page 28: Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.](https://reader033.fdocuments.us/reader033/viewer/2022061304/5513d37f55034674748b4dfc/html5/thumbnails/28.jpg)
MB Roll-Over (step 1)
MB Roll-Over (step 2)
MB Roll-Over (step 3)
Sets: _____ Reps: _____ Tempo: _____
SHOULDER – Closed Kinetic Chain