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Strengthen Your Rotator Cuffs ~ Action Plan

Get ready to strengthen those rotator cuffs! This routine is designed to target them and should only take approx 20 minutes to complete. Incorporate it into your weekly exercise regimen 💪. The reps are set to 12 by default but don’t worry, you can easily customise them to fit your needs. Just follow these simple steps: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with your own targets Hope this helps 👌

  • 20 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Mobility Posture

Anatomy

Equipment

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Resistance Bands

Stability Ball

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Exercises

Main Routine

Most of the exercises we’ll be doing require you to hit a certain number of reps. We’ll end with some static holds to help your rotator cuff strength.

Stability Ball Wall Shoulder (Up & Down)
Beginner
Shoulders
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Stability Ball Wall Shoulder (Side to Side)
Beginner
Shoulders
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Stability Ball Wall Shoulder (Circle)
Beginner
Shoulders
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Stability Ball Shoulder Raise (W)
Beginner
Shoulders | Upper Back
Set Reps
1 12
Rest - 00:30
2 12
Rest - 00:20
Rotator Cuff (Half Bow)
Beginner
Shoulders
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Resistance Band Internal Rotation (Mid Anchored)
Beginner
Shoulders
Set Reps
1 12
Rest - 00:30
2 12
Rest - 00:20
Resistance Band External Rotation (Mid Anchored)
Intermediate
Shoulders
Set Reps
1 12
Rest - 00:30
2 12
Rest - 00:20
Resistance Band Half Bow (Mid Anchored)
Beginner
Shoulders
Set Reps
1 12
Rest - 00:30
2 12
Rest - 00:20
Resistance Band Standing Shoulder Rotation Hold
Beginner
Shoulders
Set Time (s)
1 10
Rest - 00:10
2 15
Rest - 00:10
3 20

Created by

Leon Ward’s BurnIt
Personal trainer

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