ATG Coaches, I've got a sequence here for you to get your shoulders prepared for just about anything.
The first one is going to be very familiar, working in the inner range for the posterior delt.
The back of the shoulder is working hard here, if we can stretch across the body and really fight for that last part, that's going to help us prepare for what's coming next.
The next one is to stand on the bed and then lateral raises or even get up all the way overhead.
Those are for me.
With weightlifting, you can do it a bit like a snatch, bringing life into the shoulders.
Next one's a bit of a funky one in range for the pecs.
Crossing the body, you're going to get quite a bit of tension in the band with this one.
Across the body about 10 reps.
Those who have underactive pecs, which is always an issue for me, you're more likely to tear a muscle that is tight and weak.
That's going to make the muscle tight because we're working the inner range but it's going to activate it which means we can get into the next part
Once we've got the inner range warmed up, some life into the shoulders, then we're gonna go into outer range.
This is just restoring what kids are able to do.
This burns quite light for this movement but you'll see I'm getting that Usain bolt shoulder position. You want to be able to hold the shoulder in this position. When you go lower, you're going to find even more stretch.
As you go heavier with the band, it's going to feel more and more intense, more like a back lever.
From there, out of range for the pec.
For this position, use the pec lower, use the pec 45 above the body. Here's the pec.
We want to build this outer range strength so that we don't get pec tears, to restore human mechanics to the shoulder. How the shoulder is meant to be. If we undid a lot of the sitting and forward shoulder posture, that's common in the modern world.
Next one, I like to double over the band. We're gonna grab it as if it's like a bar above the head and we're doing like a behind-the-neck press.
We're going to come all the way down to 90 degrees behind the body.
If you're getting any pain or impinging in the shoulder just go to where the challenge is, you might find switching the triceps on a little bit more helps to get it through.
As it's getting better, you can try to let the elbows come in behind the body as much as possible. You're going to find this makes your behind-the-neck press, which is often really uncomfortable for guys who've done a lot of bench press, done a lot of weights, it will become much easier. You're going to feel a lot of life coming into the shoulders with this sequence.
Test it out.
Let me know your feedback.
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