Banded pace pulls

KEY COACHING POINTS:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back)

• Then pull the rope towards your face whilst flaring your elbows to the sides

  MAIN MUSCLE - POSTERIOR DELTOIDS

Banded lateral raises

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Slight bend in the elbows

• Laterally raise both ends of the band

• Pause for a second when your hands get to shoulder height

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Banded Single Arm Lateral Raise

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Slight bend in the elbow

• Laterally raise the band

• Pause when your hand gets to shoulder height

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Banded shoulder press

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Brace your core

• Press the band up

• Take it slow and controlled on the way down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Banded single arm shoulder press

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Brace your core

• Press the band up

• Take it slow and controlled on the way down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Bench Assisted Trap 3 Raise

KEY COACHING POINTS:

• Shoulder blades pinned back

• Raise the dumbbells up (thumbs facing up) and squeeze your upper traps at the top of the movement

• Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - TRAPEZIUS

Kneeling Single Arm Landmine Press

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Brace your core and glutes

• Press the weight up

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Incline Reverse Flyes

KEY COACHING POINTS:

• Pin your shoulder blades back

• Laterally raise your arms until your feel a full squeeze of your shoulder blades

• Maintain constant tension in your posterior delts through the full exercise

• Hold the squeeze at the top for 1-2 seconds

MAIN MUSCLE - POSTERIOR DELTOIDS

Bent Over Trap 3 Raise

KEY COACHING POINTS:

• Shoulder blades pinned back

• Slight bend in the knees

• Descend by driving your hips back to help maintain a neutral spine

• Raise the dumbbells up (thumbs facing up) and squeeze your upper traps at the top of the movement

• Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - TRAPEZIUS

Leaning dumbbell lateral raise

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Slight bend in the elbow

• Laterally raise the dumbbell

• Pause for a second when the dumbbell gets to shoulder height

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

One Arm Lateral Raise

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Slight bend in the elbow

• Laterally raise the dumbbell

• Pause for a second when the dumbbell gets to shoulder height

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Cable external rotation

KEY COACHING POINTS:

• Pin your shoulder blades back

• Keep your elbow tight to your side

• Externally rotate at the shoulder

MAIN MUSCLE - EXTERNAL ROTATORS OF THE SHOULDER (INFRASPINATUS) 

Machine shoulder press

KEY COACHING POINTS:

• Keep your shoulder blades pinned into the bench

• Brace your core

• Press up the weight up

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Leaning cable lateral raise

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Slight bend in the elbow

• Laterally raise the cable

• Pause for a second when the cable gets to shoulder height

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Kneeling face pull

KEY COACHING POINTS:

• Pin your shoulder blades back

• Pull the rope towrads your face whilst flaring your elbows to your sides

MAIN MUSCLE - POSTERIOR DELTOIDS

Hammer Strength shoulder press

KEY COACHING POINTS:

• Keep your shoulder blades pinned into the bench

• Brace your core

• Press up the weight up

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Hammer Strength Jammer

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Brace your core

• Press up the weight up

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Seated barbell shoulder press

KEY COACHING POINTS:

• Keep your shoulder blades pinned into the bench

• Brace your core

• Press up the weight up

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Single arm jammer

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Brace your core

• Press up the weight up

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Military press

KEY COACHING POINTS:

• Keep your shoulder blades pinned back

• Brace your core

• Press the weight up

• Take it slow and controlled on the way back down

• Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS