I am very much guided by the Doctor, Surgeon and Physio in this area and they will drive the rehab and advise me of what they need, but initially I think the big thing is that you have to work the non-injured side as hard as you can in order to get a neural cross over effect into the injure limb thereby reducing the amount of atrophy and hastening the rehab when you can get started on the injured limb. We will always do a lot of shoulder/rotator cuff activation work in our warm ups and gradually start to load on our performance weights for the shoulder area, every case id different so I am loathe to prescribe a one size fits all program each program should be mapped out with the medical and the training staff and the player,here are some of our shoulder warm ups to start doign, some have strange names and you may have to get a trainer to interpret some of them for you, some of them will not be good for you yet but you can add them in as you porgress,cheers,ashley
Before you Start your Weights Program (warm up options 10 minutes)
High Hurdle Mobility Circuit – Forward/Back, Under/Over
Plate Circuit (6 each movement)
Plate Swings/Overhead Squat/Plate Head Circles/Plate Horizontal Push/Plate Wood Chop/Alt. Reverse Lunge with Twist/Plate Bent over Row
BW Mobility Circuit (Combat Conditioning options – 10 each)
Grasshoppers/Mountain Climbers/Hindu Push ups/Prisoner Jump Squats/Scorpions Prone & Supine/Alt. Lunges/Table Maker/Reverse Push up/Rock & Rolls/No Momentum Sit ups/Legs to Floor Overhead
Skipping KB Swings – 30 seconds skip/30 seconds KB swings mix it up
KB Circuit (6 reps each exercise)
MMA Row/MMA Press/Alt. Upright Row/See Saw Shoulder Press/Clean/Snatch
DB Shoulder Circuit (15 reps each exercise)
Arnold Presses/Lateral Raise/Front Raise/Bent over Raise/YTI’s/Drawing the Swords/L Raise/Cuban Press/Overhead Shrug/Scarecrows
Olympic lifting Complexes (bar only)
Muscle Snatch from floor Hang Power Snatch Snatch Balance Squat Snatch Press Overhead Squat
Clean Grip Power Snatch Hang Power Clean Front Squat Sots Press Push Press
Hang Snatch/Push Press/Front Squat/Hang Clean/Bent over Row/RDL
Ashley Jones