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Phase 3: Advanced Strengthening
Rows
Hold bands with both hands out in front of you. Bring both hands toward your side,
bending elbows and squeezing shoulder blades together and downward. Your elbows
should not pass behind your body. Hold this position for 1-2 seconds, then return to
the starting position. Repeat.
o Perform _____ sets of ____ Repetitions
External Rotation 90°
Start with arm in 90 degrees of elevation in the scapular plane (30 degrees forward
from directly at your side as pictured), facing toward the door or tubing attachment.
Your forearm should start in a horizontal position. Externally rotate your shoulder
against the resistance of the band to a nearly vertical position as pictured, hold for
one second, then slowly return to the starting position and repeat.
o Perform _____ sets of ____ Repetitions
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