Spada Strength Systems
Weightlifting, Combat SportsThis 6- week program is designed to strengthen the muscles of the rotator cuff and with an emphasis on external rotators. Improved shoulder strength and stability will advance all other areas of your training and keep your shoulders healthy. This program consists of 4 movements per training session and can compliment your current training program. You can complete these at the end of your training or use them as a warm up prior to training. Movements are rotated every 2 weeks and gradually increases in volume and difficulty by week 6.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Seated DB External Rotation
2 x 10
A2
Trap 3 Raise
2 x 10
B1
Face Pull
2 x 10
B2
DB Shrug
2 x 20
A1
Low Elbow External Rotation
2 x 10
A2
Single Arm Head Supported Trap 3 Raise
2 x 8
B1
DB Lateral Raise
2 x 10
B2
Band Pull-Apart
2 x 20
A1
Cable High External Rotation
2 x 10
A2
Low Cable Trap 3
2 x 10
B1
Side Lying Powell Raise
2 x 10
B2
KB Bottoms up Carry
2 x 25
