Workout for: Phil Vincent Workout covering: Shoulders focused workout Creation date: 02/17/2022 End date: Current
Make sure you have done a few minutes of dynamic shoulder warm-up movements before starting this workout. Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.
Exercise group 1
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/17/2022
2
as needed
Initial set
Group 1 Exercise 1 – Shoulder Shrugs
Movement: Bilateral/Isometric Reps: 4 Sets: 1 Tempo: Hold for 45 seconds, 15 seconds recovery Weight: 15# Equipment: Dumbbells Base of support: Standing Rest between sets: Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/17/2022
4
1
15
Initial values
Group 1 Exercise 2 – Sword Draw
Movement: Unilateral cross body movement Reps: 10 L+R Sets: 1 Tempo: Up 2 seconds, down 3-4 seconds Weight: 5# Equipment: Dumbbell Base of support: Standing, feet parallel Rest between sets: Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/17/2022
10
L+R
5#
Initial values
Group 1 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 1 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 2
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/17/2022
2
Initial set
Group 2 Exercise 1 – Internal Shoulder Rotation
Movement: Unilateral Reps: 10 L+R Sets: 1 Tempo: Slowly Weight: Extra light band Equipment: Resistance band Base of support: Standing feet parallel Rest between sets: As needed Comments: Elbow bent at 90 degrees, resistance from the same side, pull resistance across your mid-line.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/17/2022
10 L+R
1
Extra light
Initial values
Group 2 Exercise 2 – External Shoulder Rotation
Movement: Unilateral Reps: 10 L+R Sets: 1 Tempo: Slowly Weight: Extra light band Equipment: Resistance band Base of support: Standing feet parallel Rest between sets: Comments: With the resistance from the opposite side, pull across from your mid-line to the outside.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/17/2022
10 L+R
1
Extra Light
Initial values
Group 2 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 2 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Initial values
Exercise group 3
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/17/2022
2
Initial set
Group 3 Exercise 1 – Horizontal Pull Down (Side)
Movement: Unilateral Reps: 10 L+R Sets: 1 Tempo: Slow Weight: Light band Equipment: Resistance band Base of support: Standing, parallel feet Rest between sets: Comments: Starting with your arm extended to the side from about shoulder height, pull the band down and towards your mid-line, keeping your elbow locked. Slowly return to the start position.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/17/2022
10 L+R
1
Light band
Initial values
Group 3 Exercise 2 – Horizontal Pull Down (Front)
Movement: Unilateral Reps: 10 L+R Sets: 1 Tempo: Slow Weight: Light band Equipment: Resistance band Base of support: Standing, parallel feet. Rest between sets: Comments: Starting with your arm extended to the front from about shoulder height, pull the band down and back behind you, keeping your elbow locked. Slowly return to the start position.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/17/2022
10 L+R
1
Light
Initial values
Group 3 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 3 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Exercise group 4
Times to complete the group: 2 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/17/2022
2
Initial set
Group 4 Exercise 1 – Horizontal row
Movement: Bilateral Reps: 10 Sets: 1 Tempo: 2-3 back, 3-4 forwards Weight: Heavy band Equipment: Resistance band Base of support: Standing parallel feet Rest between sets: As needed Comments:
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/17/2022
10
1
Heavy
Initial values
Group 4 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 4 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 4 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 5
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
Group progress history
Date
Repeats
Rest
Other
02/17/2022
1
Initial set
Group 5 Exercise 1 – Supine 90/90 floor press
Movement: Bilateral/Isometric Reps: 4 Sets: 1 Tempo: Hold for 45 seconds, rest 15 Weight: Equipment: Base of support: Lying on floor Rest between sets: Comments: Press your shoulder blades and the back of your upper arm into the floor, and hold the contraction for the prescribed time.
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Exercise progress history
Change Date
Reps
Sets
Weight
Rest
Other
02/17/2022
4
1
Initial values
Group 5 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 5 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 5 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 6
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
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Initial set
Group 6 Exercise 1 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 6 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 6 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Reps
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Initial values
Group 6 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
