Elitefts™ Director of Education Mark Watts explains a quick shoulder pre-habilitation circuit using the elitefts™ micro mini-bands, mini-bands, and monster mini-bands in the Collegiate Power Rack while Mountain Dog Diet intern Derek Dolgner demonstrates.
This circuit is beneficial to athletes in a team setting due to:
- the quick transition time between exercises
- the interchangeability of bands
- the ability to quickly adjust for multiple attachment heights
The are six exercises performed in this video (two for each band. The specific exercises performed are:
- High Position 45 degree External Rotation (crossed bands)
- High Position External Rotation
- Standing Scarecrows
- Reverse Flyes
- Face Pulls (crossed bands)
- Serrano Press
This circuit can be adapted to meet any athletes needs by the following measures:
Band Tension:
- Micro Mini-Bands
- Mini-Bands
- Monster Mini-Bands
Positions:
- Band Position - Height of the Knot
- Body Position - Distance from Rack
- Hand Position - Specific Grip (thumb up, palms down, etc)
Other movements that can be done with this set up include:
- Standing Chest Flye
- Standing Chest Press
- Facepull/ External Rotation Combo
- Facepull/ External Rotation/ Serrano Press Combo
- Straight Arm Pull-Down