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.
Here’s a variation of a basic hip circuit that we utilize in our facility. We’ll typically go 1-3 sets of 10-30 reps with no weight. However, performing these under variant resistances can be applicable to different situations.
In healthy athletes we perform this preworkout. For athletes that are not healthy, it’s not unusual for this to be part of the main movement of the workout.