Shoulder Prehab Routine

  • Band Pull-aparts on Roller 3×10
  • Isometric External Rotation Holds 3×15 seconds
  • Floor Overhead Flexion with Band 3×10
  • Push-up hold with alternating shoulder taps 3×8/side
  • Reach, Roll, and Lift 3×6/side

Then with Band-

  • 90/90 Drill 3×10
  • I, Y, T 3×8 per

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