Forearm Wall Slides
Sets: 3 Reps: 12
Set-Up
• Face a wall with the elbows flexed to 90 degrees and hands in a neutral position
• Retract the shoulder so the forearms are flat against the wall
Performance
• Slide the forearms up the wall, keeping your head and neck neutral
• When you hit end range, gradually lower your arm and return to the starting
position
SHOULDER STRENGTH
Prone Floor Bar Press
Sets: 3 Reps: 12
Set-Up
• Begin lying in a prone position with the arms and legs fully extended
• Hold a PVC pipe directly above your head, shoulder width apart
• Dorsi-flex the toes to prevent legs coming off the floor
Performance
• Without allowing the elbows to bend, and maintaining an extended arm position,
raise the bar as high as you can above your head
• At the top of the movement retract the shoulders (squeeze the shoulder blades
together)
• In a controlled manner, return to the starting position
• Do not allow the head to come off the floor throughout range of motion
SHOULDER STRENGTH
Banded Face Pulls
Sets: 3 Reps: 12
Set-Up
• Loop a band around a stable object at about shoulder height
• Hold the band with both hands with arms fully extended and feet shoulder
width apart
Performance
• Retract the shoulders and pull the band back towards the forehead
• Squeeze the shoulders blades together at the end range of motion
• Return to start position
SHOULDER STRENGTH
Stability Ball Prone Press
Sets: 3 Reps: 12
Set-Up
• On a stability ball, begin in a lying prone position with the chest being supported
• Depending on skill level, this movement can be performed with or without weights
Performance
• If using weights, externally rotate and retract the shoulders with the elbows bent
at 90 degrees of flexion
• Press the weight above the head until the arms are fully extended
• Return to the starting position
• Arm alignment should be parallel to the body throughout range of motion
SHOULDER STRENGTH
Banded Shoulder Retraction
Sets: 3 Reps: 12
Set-Up
• Loop a band around a stable object at about shoulder height
• Loop the band around the wrist with one arm fully extended and feet shoulder
width apart
Performance
• While keeping the arm fully extended, pull the band back by retracting the
shoulder
SHOULDER STRENGTH
DB Incline Shoulder Retraction
Sets: 3 Reps: 12
Set-Up
• Begin in a prone position on a bench at a 45 degree incline
• Depending on skill level, this movement can be performed with or without weights
Performance
• While maintaining a neutral hand position, retract the shoulders together and
squeeze for 1-2 seconds per repetition
SHOULDER STRENGTH
Banded “Y” Raises
Sets: 3 Reps: 12
Set-Up
• Loop a band around a stable object at about shoulder height
• Hold the band (wide grip) with both hands with arms fully extended and feet
shoulder width apart
Performance
• With the arms fully extended, raise the arms into a “Y” position (45 degree
angle)
• In a controlled manner return to the starting position
SHOULDER STRENGTH
Banded “Wing” Retraction
Sets: 3 Reps: 12 each
Set-Up
• Loop a band around a stable object at about shoulder height
• Loop the band around the base of the arm
• Internally rotate the shoulder and place a closed fist behind the hip
• Resistance will vary based on elasticity
Performance
• While maintaining arm positioning, pull the band backwards by retracting the
shoulder
• Do not allow the shoulder to “roll” back
SHOULDER STRENGTH
Weighted “I”, “Y”, “T” Raises
Sets: 3 Reps: 10 each
Set-Up
• Begin in a prone position on a bench at a 45 degree incline
• Depending on skill level, this movement can be performed with or without weights
Performance
• With the arms fully extended, raise the arms into an “I” position and return to the
starting position
• With the arms fully extended, raise the arms into a “Y” position (45 degree angle)
while retracting the shoulders and return to the starting position
• With the arms fully extended, raise the arms into a “T” position while retracting
the shoulders and return to the starting position
SHOULDER STRENGTH
Pattern Assisted Reach, Roll, & Lift
Sets: 3 Reps: 12 each
Set-Up
• Start on hands and knees tucked close to the body
Performance
• Place the forehead on one of your hands while the other arm is in front.
• Reach that arm out as far as possible before externally rotating the shoulder by
pointing the thumb up.
• Depress the shoulder blade before lifting their hand off of the ground.
• Repeat the reach, roll, depress, and lift sequence.
• Do not bend the elbow to raise the arm
• Be sure to depress the shoulder before lifting the hand off the ground.
SHOULDER STRENGTH
