11/15/11
I found this Shoulder Rehab Protocol on the Diesel Crew site and it looks right up my alley with rehabbing my shoulder so I thought I'd give it a try along with the Defranco Shoulder Shocker that I've been doing. Here's the video of the Diesel Crew circuits that I'll be doing:
http://www.youtube.com/watch?v=A0ONHZmsFec
Diesel Crew Shoulder Rehab Protocol+ reverse band pulls
Circuit 1-DB Retractions, DB Protractions, Posterior Capsule Stretch
20 lb. dumbbells and green band
3x20
This felt pretty good, expecially the posterior capsule stretch. I did the retractions, protractions and band pulls before the posterior capsule stretch. I'm looking forward to Circuit 2 tomorrow.
Tabata's on exercise bike-4 minutes
Flat DB Fly's
20x10
20x10
20x10
I went very light on these to try to get some blood flowing to the shoulders and test how it would feel. No pain but was a little tight.
Tabata's on exercise bike-4 minutes
Pushups
3x10
I felt some twinges in my left shoulder on these so I still need some more time before any chest pressing movements.
Bodyweight Rows with 2.5" grips
3x10
Tabata's on exercise bike-4 minutes
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