Bad Shoulders? Try This!

 

We call this series the 4-way scap.  It works four movements – Retraction, Protraction, Elevation & Depression.  There are many different ways to utilize this series.  Bands, weights, cables, weightless, etc.

We’ll typically hit 1-3 sets of 10-20 reps of each movement.  It’s not unusual for us to utilize these in an aerobic theme for rehab purposes.

We call this series the 8-way shoulder.  There are many different ways to utilize this series.  Bands, weights, cables, weightless, etc. We typically go either weightless or with dumbbells/plates.

We’ll typically hit 1-3 sets of 6-12 reps of each movement as part of our warmup.  Because of this series, we do not perform any additional shoulder work.

It’s not unusual for us to have people perform these every day with varying sets, reps & intensities.

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Mike Guadango

About Mike Guadango

Mike is a currently a Coach, Writer & Owner for Freak Strength. He was a part of DeFranco’s Gym for over 10 years, studied under Buddy Morris and James Smith while at the University of Pittsburgh and has also studied at various physical therapy practices. He has coached levels of athletes from Pro-Bowl, MLB, to pre-pubescent athletes and has also consulted for high caliber athletes worldwide.

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