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  • Sets Reps Rest (Seconds) : Exercise

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    Aris Tsangarides
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    The document outlines an exercise routine consisting of 12 shoulder exercises. Each exercise lists the number of sets, repetitions, tempo, and rest period in seconds. The exercises include movements such as diagonal pattern extension and flexion, external and internal rotation at different degrees of abduction, scaption, prone horizontal abduction, and shoulder flexion in various planes of movement.

    Original Description:

    Shoulder Prehab Plan

    Original Title

    Shoulder Plan

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    The document outlines an exercise routine consisting of 12 shoulder exercises. Each exercise lists the number of sets, repetitions, tempo, and rest period in seconds. The exercises include movements such as diagonal pattern extension and flexion, external and internal rotation at different degrees of abduction, scaption, prone horizontal abduction, and shoulder flexion in various planes of movement.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    10 views1 page

    Sets Reps Rest (Seconds) : Exercise

    Uploaded by

    Aris Tsangarides
    The document outlines an exercise routine consisting of 12 shoulder exercises. Each exercise lists the number of sets, repetitions, tempo, and rest period in seconds. The exercises include movements such as diagonal pattern extension and flexion, external and internal rotation at different degrees of abduction, scaption, prone horizontal abduction, and shoulder flexion in various planes of movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    EXERCISE

    SETS

    REPS

    TEMPO

    REST (SECONDS)

    DIAGONAL PATTERN
    EXTENSION

    10

    134

    30

    DIAGONAL PATTERN
    FLEXION

    10

    134

    30

    EXTERNAL ROTATION
    @ 0 DEGREE
    ABDUCTION

    10

    134

    30

    INTERNAL ROTATION
    @ 0 DEGREE
    ABDUCTION

    10

    134

    30

    WEIGHTED EXTERNAL
    ROTATION @ 90
    DEGREE ABDUCTION

    134

    30

    WEIGHTED SHOULDER
    ABDUCTION TO 90
    DEGREE

    134

    30

    SCAPTION (DO NOT GO


    ABOVE SHOULDER
    HEIGHT)

    134

    30

    SIDELYING EXTERNAL
    ROTATION

    134

    30

    PRONE HORIZONTAL
    ABDUCTION

    10

    134

    30

    PRONE SCAPTION (Y-


    RAISES)

    10

    134

    30

    PRONE ROWING

    10

    134

    30

    OVERHEAD SHOULDER
    FLEXION (CLOCKWISE-
    ANTICLOCKWISE-
    FRONT/BACK)

    10

    134

    30

    SIDE SHOULDER
    FLEXION (CLOCKWISE-
    ANTICLOCKWISE-
    FRONT/BACK)

    10

    134

    30

    LOW SHOULDER
    FLEXION (CLOCKWISE-
    ANTICLOCKWISE-
    FRONT/BACK)

    10

    134

    30

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