REHAB CIRCUITS
SHOULDER REHAB – 6' (EASY)
2 Rounds of:
- x10 Right external rotation
- x10 Left external rotation
- x10 Right internal rotation
- x10 Left internal rotation
- x10 Isometric external rotation with front raises
Rest as you need between rounds
KNEE REHAB – 8' (ADVANCED LEVEL)
3 rounds of:
- x10 banded knee extension right
- x10 banded knee extension left
- x15" banded knee extension (isometric) right
- X15" banded knee extension (isometric) left
- X15" banded hip abduction (isometric) left
- X15" banded hip abduction (isometric) right
Rest 20"-30" between rounds
ELBOW & WRIST REHAB – 5' (LIGHT LEVEL)
2-3 rounds of:
- x10 Banded wrist extension
- x10 Banded wrist flexion
- x10" Banded wrist extension (isometric)
- x10" Banded wrist flexion (isometric)
Rest 20"-30" between rounds
HIP REHAB – 9' (ADVANCED LEVEL)
2-3 rounds of:
- x15 Banded glute bridge
- x15 Banded hip abduction left
- x15 Banded hip abduction right
- x15 Banded pull through
Rest 30" between rounds
SHOULDER REHAB & STRENGTHENING ROUTINE – 9' (MEDIUM LEVEL)
4 rounds of:
- x10 Banded external rotation (flat band)
- x10 Prone Y
- x10 Scapular push ups (on knees)
Rest as needed between rounds