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Isometric Bicep

S HOULDER – Isometrics. Hold: _____ Reps: _____ Frequency: _____ . Hold: _____ Reps: _____ Frequency: _____ . Isometric Bicep. Isometric ER. Hold: _____ Reps: _____ Frequency: _____ . Isometric IR. S HOULDER – Isometrics. Hold: _____ Reps: _____ Frequency: _____ .

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Isometric Bicep

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  1. SHOULDER – Isometrics Hold: _____ Reps: _____ Frequency: _____ Hold: _____ Reps: _____ Frequency: _____ Isometric Bicep Isometric ER Hold: _____ Reps: _____ Frequency: _____ Isometric IR

  2. SHOULDER – Isometrics Hold: _____ Reps: _____ Frequency: _____ Hold: _____ Reps: _____ Frequency: _____ Isometric Extension Isometric Flexion Hold: _____ Reps: _____ Frequency: _____ Isometric Abduction

  3. SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Abduction Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Abduction Thumbs Up

  4. SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Front Raise DB Front Raise Thumbs Up Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Full Can

  5. SHOULDER – Rotator Cuff Dumbbell Empty Can(step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Empty Can(step 1)

  6. SHOULDER – Rotator Cuff Dumbbell Prone Extension(step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Extension(step 1) Dumbbell Prone Horizontal Abduction (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Horizontal Abduction (step 1)

  7. SHOULDER – Rotator Cuff Dumbbell Prone Horizontal Abduction w/ ER (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Horizontal Abduction w/ ER (step 1) Dumbbell Prone Scaption(step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Scaption(step 1)

  8. SHOULDER – Rotator Cuff Dumbbell Prone Row w/ ER(step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Row w/ ER(step 1) Dumbbell Side-lying ER(step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Side-lying ER(step 1)

  9. SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Side-lying ER w/ Deceleration (step 1) Side-lying ER w/ Deceleration (step 2) Side-lying ER w/ Deceleration (step 3)

  10. SHOULDER – Rotator Cuff Dumbbell Short Arc Press (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Short Arc Press (step 1)

  11. SHOULDER – Rotator Cuff DB Bent Over Short Lever Raise (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Bent Over Short Lever Raise (step 1) DB Bent Over Raise (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Bent Over Raise (step 1)

  12. SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing ER (step 1) Tubing ER (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing IR (step 1) Tubing IR (step 2)

  13. SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ 90/90 ER (step 1) 90/90 ER (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ 90/90 IR (step 1) 90/90 IR (step 2)

  14. SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing ER Oscillations (step 1) Tubing ER Oscillations (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing IR Oscillations (step 1) Tubing IR Oscillations (step 2)

  15. SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing Row w/ ER(step 1) Tubing Row w/ ER(step 2) Tubing Row w/ ER(step 3)

  16. SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing Standing Horizontal Abduction (step 1) Tubing Standing Horizontal Abduction (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Reverse 90/90s(step 1) Reverse 90/90s(step 2)

  17. SHOULDER – Rotator Cuff Tubing PNF (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing PNF (step 1)

  18. SHOULDER – Rotator Cuff Tubing Bent Over Horizontal Abduction (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing Bent Over Horizontal Abduction (step 1) Tubing Bent Over Shoulder Extension (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing Bent Over Shoulder Extension (step 1)

  19. SHOULDER – Rotator Cuff Tubing 1-Arm Low Rows (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing 1-Arm Low Rows (step 1)

  20. SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Weight Shift(side-to-side) Wall Push Up(step 2) Sets: _____ Reps: _____ Tempo: _____ Wall Push Up(step 1)

  21. SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Push Up Plus (step 1) Push Up Plus (step 2)

  22. SHOULDER – Closed Kinetic Chain Push Up(step 2) Sets: _____ Reps: _____ Tempo: _____ Push Up(step 1) Sets: _____ Reps: _____ Tempo: _____ Seated Press Up Sets: _____ Reps: _____ Tempo: _____ Push Up w/ Rotation

  23. SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Ball Push UpSingle Leg Sets: _____ Reps: _____ Tempo: _____ Ball Push UpKneeling Ball Push UpHands on Ball (step 2) Sets: _____ Reps: _____ Tempo: _____ Ball Push UpHands on Ball (step 1)

  24. SHOULDER – Closed Kinetic Chain Ball Push UpUnder Knees (step 2) Sets: _____ Reps: _____ Tempo: _____ Ball Push UpUnder Knees (step 1) Sets: _____ Reps: _____ Tempo: _____ Ball Push Up1 Foot on Ball Sets: _____ Reps: _____ Tempo: _____ Ball Push Up2 Feet on Ball

  25. SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Shoulder Step Up(step 1) Shoulder Step Up(step 2) Shoulder Step Up(step 3)

  26. SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Box Step-upsSide (step 1) Box Step-upsSide (step 2) Sets: _____ Reps: _____ Tempo: _____ Box Cross-Over

  27. SHOULDER – Closed Kinetic Chain MB Push Up(Step 2) Sets: _____ Reps: _____ Tempo: _____ MB Push Up(step 1) MB Push Up Plus(step 2) Sets: _____ Reps: _____ Tempo: _____ MB Push Up Plus(step 1)

  28. SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ MB Roll-Over (step 1) MB Roll-Over (step 2) MB Roll-Over (step 3)

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