- supine lat pull-overs
- behind-the-neck pull-downs
- incline bench presses
- behind-the-neck bar squats
- shoulder presses
Bench Presses: Alternate between decline and flat bench; use a narrower grip; hand weights off to trainer.
Rows: Use internal rotation grip.
Lat Pull-Downs: Perform anterior only.
Shoulder Presses: Use Smith machine or power rack.
Bar Squats: Hold bar anterior or use center-of-mass bar.
Promote muscular strength, coordination and proprioception. Although many important muscles should be included in the progression, focus particularly on strengthening the internal rotators and adductors.
- latissimus dorsi
- anterior deltoids
- short-arc military presses, 30 degrees of motion
- prone horizontal abduction in internal rotation
- forward flexion to 90 degrees
- prone shoulder extension
- sidelying external and internal rotation
- supine punches
- biceps curls
Perform weight-bearing arm exercises to engage the glenohumeral joint, stimulate joint receptors and create coordinated contractions of the surrounding muscles.
- balance board (plank position)
- push-ups, progressing from modified to traditional to medicine ball exercises, beginning with one hand on the ball and one on the floor, and progressing to both hands on the ball