Into week 4 and here are the 2 exercises added in to this next ‘stage 2’. You’re still doing the previous exercises as well but make sure it’s “pure” movement this week especially with abduction and flexion. Your external rotation wand work will pay off here. OH, and don’t forget to use the squeeze ball still. Pump that fluid in the arm and keep the grip strength up.

1️⃣ Pulley Flexion. Make sure it’s passive and aim to keep your 0 deg external rotation instead of going higher and being in internal rotation.
2️⃣ Scapula Retraction (band resisted)
3️⃣ Scapula Protraction (band resisted)
4️⃣ Scapula Depression (band resisted)
5️⃣ Scapula Elevation (band resisted)
6️⃣ One Arm Skydive (scapula ONLY)

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