September 27 Workout

Core

Squats

(5x135, 155, 175, 185x8)

Lunges

(10x45, 55, 65)

September 26 Rehab and Workout

Shoulder:

External rotations 12.5 lb pulley, 5 lb dumbell
Scapular pulley press: 17.5lb
Scapular rows: 10lb
Reverse flyes
Behind back press

core

1x1x10 elliptical sprints

September 24 Rehab and Workout

Internal rotations

Pulley Press

Shoulder Rows

Core

September 23 Workout

Behind back press

Core

30 min elliptical

September 22 Workout

Core

Rotator Cuff

Shoulder Row

Squats (8x135, 155, 185)

September 21 Rehab

Hips, rotator cuff, behind back, shoulder rows

September 19 Workout

Core

Hip mobility

Lunges (2x12 45, 55)

Squats (3x8 135, 155, 185)

September 18 Workout

Shoulder: rotator cuff strength, low trapezius shoulder blade

Core

15 min intervals:

• bike
• elliptical

September 17 Note

Physical therapy - ROM and low trapezius shoulder blade lifts

September 16 Note

Shoulder ROM
Hip mobility

Core

September 15 Workout

Shoulder ROM 4x through day

Core
Squats 8x 135, 145, 155

September 14 PT/Workout

PT AM - Hip, shouler ROM

Elliptical 40 min
Core

September 13 Note

Shoulder is in fact more sore this AM.

September 12 Workout

15 min bike intervals
15 min elliptical intervals

core

September 12 Note

PRP injection this AM.  Kinda sucked.  Shoulder is sore, but supposed to be.  Let's hope it speeds things up!

September 10 Workout

Shoulder Rehab:

3x12 in all cases 

• Single arm external scapular rotations (both straight and bent arm)
• Seated internal rotations (5#)
• Cable external rotations (10#)
• Single arm bent rows (25, 30, 35#)

Line warmups

Core

30min elliptical

September 9 Workout

Barbell Lunges
12x 45, 65, 75, 85

Crunches, bridges, good mornings, butterfly situps, roman chair situps

15min - bike
15min - elliptical

September 8 Workout

Rehab:

3x12 in all cases

• Single arm external scapular rotations (both straight and bent arm)
• Seated internal rotations (5lb)
• Cable external rotations
• Single arm bent rows (25lb)

September 7 Workout

30 Min Elliptical Intervals

Crunches, situps, bridges, good mornings

September 6 Rehab and Workout

Rehab:

3x12 in all cases

• Single arm external scapular rotations (both straight and bent arm)
• Seated internal rotations (5lb)
• Cable external rotations
• Single arm bent rows (25lb)

September 5 Workout

Elliptical 30 minutes

External rotations

Crunches, bridges, situps, good mornings

September 4 Workout

Back Squats:

3x5: 135, 155, 175x9 (225 1RM)

Crunches, Bridges, Situps, Good Mornings

Elliptical 40 min.

September 4 Note

KOR PT appointment

Prescribed rotator cuff strengthening

Cleared to do core and lower body, cardio!

September 3 Workout

Shoulder rehab

September 2 Workout

Shoulder rehab

September 1 Workout

Shoulder rehab

August 31 Workout

Shoulder rehab