This is a 7-day, shoulder rehab protocol that can be implemented into your workout routine to help improve and restore the function and stability of your shoulders. This video will show you how to perform each of the circuit exercises mentioned in the weekly protocol below. Be sure to follow the rep and set counts for optimal results.

Weekly Protocol

Day 1:  Circuit 1
Day 2:  Circuit 2
Day 3:  Circuit 3
Day 4:  REST
Day 5:  Circuit 4
Day 6:  Circuit 5
Day 7:  REST

Each exercise in the circuit is completed for 12-15 reps and each circuit is done  1-3 times (runs).

Circuit 1:
DB Retractions
DB Protractions
Posterior Capsule Stretch

Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocates
Band Presses

Circuit 3:
Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch

Circuit 4:
Incline DB Retraction
Prone “Y’s”
Prone Internal Rotations

Circuit 5:
EQI Push-ups
Prone “T’s”
Plate Halos

Extra Exercises that Can Be Substituted in the Circuits

DB Internal / External Rotations
EZ Curl Cuban Rotations
EZ Curl Cuban Presses
Band Abduction / External Rotations

Ultimate 2-Minute Shoulder Warm-up

The video below demonstrates a two minute shoulder warm-up that can be done:

– prior to upper body training session
– prior to lower body training session
– after workout for maintenance, activation, rehab, preventative or re-stabilization efforts

Sequence of moves: Watch the video to see how it's done.
1) DB Retractions
2) YTWL – Y
3) YTWL – T
4) YTWL – W
5) YTWL – L
6) YTWL – L + External Rotations
7) Scarecrows
8) Skiers
9) Posterior Flyes

Jim Smith is a highly respected, world-renowned strength and conditioning coach. A member of the Fitness Advisory Board, Jim has been called one of the most "innovative strength coaches" in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach "beyond their potential." He is also the owner of Diesel Strength & Conditioning in Elmira, NY.