: Rotator Cuff Strengthening

Cuban Rotation Add to WU Dowel Hip Opener

• Hold a barbell in front of you with both hands
• Abduct the shoulders and bend at the elbows to bring the bar up slightly
• Keep the scapulae set and avoid downwardly rotating the shoulders
• From here, rotate through the shoulders to bring the bar up near your forehead
• Lower down, moving with control throughout the range
• Repeat, completing 8-12 reps
• Lasso
• Tie a rope around a ring or wrap a tennis ball in a hand towel and tie a string or rope securely around it
• Grip the rope about a foot and a half back from the ring or ball
• Stand in a neutral position with shoulders back
• Keep your right elbow in by your body as you start to swing the rope in a clockwise direction
• Swing the rope to make circles in front of your body, focusing on using your shoulder to swing
• Swing for 30-60 seconds
• Switch to swing with the left arm for 30-60 seconds (swinging counter-clockwise now)
• Add to Cool Down
• Add to bridge before lifting - Cactus Arm FLow + hold
• Lay supine with elbows bent, upper arms pressing into the ground and fingers pointing up
• Retract the scapulae, pinching them together
• Externally rotate to bring the backs of your hands back and down toward the ground
• Once you reach the ground, press your forearms into the floor for 3-5 seconds
• Return to the starting position and repeat, keeping scaps retracted
• Complete 6-10 reps

Meniscus Strengthening

Add to Warmup

• Chair Heel Lifts -Add to WU
• Bridge Heel Slides - Add to CD
• Banded knee extention