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  • #23303
    ashley
    Guest

    Hey there, I just finished giving one of my players a special weight training menu as a change up from what he has been doing for a while, he is lower body injured at present so thought I might treat him, enjoy, ash

    Warm up: 1 set of 12 reps on each of these movements with minimal rest in between each exercise.

    DB L Raise, Cuban Press, Overhead Shrug, Y T I complex, Seated DB Lateral Raise, Seated Front Raise, Seated Bent Forward Raise, DB Scare Crow, Empty Can Raise

    8 sets x 3 reps Bench Press s/s Bent Over Row

    6 sets x 4 reps Incline Bench s/s Pull Down to Chest

    4 sets x 6 reps Seated DB Clean s/s Seated DB Shoulder Press

    3 sets x 8 reps DB Floor Press s/s DB One Arm Row

    2 sets x 12 reps Dips s/s Chins

    1 set x 24 reps Hindu Push ups s/s Fat Man`s Chins feet of Swiss ball

    45 minutes total training time from start to finish, 30 – 45 seconds rest between sets

    #24472
    prop
    Guest

    could you please describe the db scarecrow?

    #24470
    ashley
    Guest

    Hold a DB in each hand raise both upper arms to parallel to ground position with elbows at right angles, one lower arm pointing up the other pointing down, keep a straight line between elbows at all times, now to perform the exercise slowly reverse positions of starting arms, you may have called it something else but this is the name I was first given, BTW, the player did a 10 minute unweighted core circuit straight after as well so total workout time under 60 minutes, cheers, ash

    #24473
    prop
    Guest

    Are these warm up exercises also part of prehab or are they just warm up? thanks

    #24471
    ashley
    Guest

    They can be classified under prehab exercises, especially the specific rotator cuff movements, but I prefer the warm up terminology, even if others do not like the terminology, and want to use preparatory movements that is fine, they are all doing the same thing getting the smaller stabiliser muscles firing, increasing the muscle temperature around key joints and working on range of movement, enjoy, ash

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