Keeping your shoulders and back healthy and safe.

HERE IS WHAT I DO-

The Agile 8

Upper body

DeFrancosGym.com – Joe DeFranco’s Upper body warm-up routine – YouTube

Morning or Pre Upper Body Workout

Thoracic Spine Roll
1. 10 Center
2. 10 Angle left
3. 10 Angle left
4. 10 Center

Armpit – Lat Roll
1. 10 per Lat

Shoulder Capsule Stretch
45 Secs per Shoulder

Band Pec Stretch 45Degree
45 Secs per Pec

Static Latch Stretch
Leaning for 45 Secs per arm

Band Up and Overs
8-10 Reps 2 Sets

Plate Halos

-THEN-

I do this twice a week Wednesday and Saturday

-Shoulders-
DB Retractions 2×12
DB Cuban Rotations 2×12
Band External Rotations 2×12
Band Internal Rotations 2×12
Band Pull Aparts 2×12
Band Dislocates 2×12
Barbell Protractions 2×12
Posterior Capsule Stretch

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s