Iron Shoulders
London Strength
Weightlifting, Strength & ConditioningA four week rehabilitation program for building strength and mobility into the shoulders written by Kristian McPhee Having dislocated his shoulders early in weightlifting, Kristian knows the pains it can take to get back to form and stronger than before. These are essential exercises once you have been cleared from your physiotherapist to get back to training and bridge the gap from being able to pour a cup of tea to snatching bodyweight.
One 20-30 minute session (independent session) and Two 10-15 minute session (pre work-out)
A1
Door Lat Stretch
2 x 0:30
A2
Scapula Push Up
3 x 10
B
Shoulder T
3 x 10 @ 2.76 kg
C1
Rotator Cuff Circuit
3 x 6
C2
Plank with Band Pull
3 x 20
D
Baseball Stretch
1 x 0:30
A
Dan John Mobility
1 x 5:00
B1
Lat & Tricep Yoga Stretch
3 x 0:30
B2
Scapula Pullups
3 x 8
C1
Bent Over Rear Delt Fly
3 x 12
C2
Shoulder Alphabet
2 x 1
D1
Inverted Retraction & Row
3 x 10
D2
Band Pull-Apart
3 x 10
E1
javelin press
3 x 10
E2
DB Windmill
3 x 10
F
Baseball Stretch
1 x 1:00
A
Overhead & Front Rack Mobility
1 x 10:00
B
YTW
3 x 18
C1
Toe Touch Squat w/ OH Reach
3 x 8
C2
DB Lateral Raise
3 x 15
D
Narrow Grip Overhead Squats
3 x 10
E
Bottom Up KB Press
3 x 10
F
Anterior Deltoid Stretch
1 x 1:30
Kristian McPhee
Having dislocated his shoulders early in weightlifting, Kristian knows the pains it can take to get back to form and stronger than before. These are essential exercises once you have been cleared from your physiotherapist to get back to training and bridge the gap from being able to pour a cup of tea to snatching bodyweight.
You are only as strong as your weakest point and if its your shoulders then it is time to get to work!
Get Iron Shoulders
