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Strengthen Your Rotator Cuffs 2 ~ Action Plan

This routine targets your rotator cuffs in hopes of strengthening them. Its a step up from my previous one.

Simply incorporate this into your weekly exercise regiment. Hope it helps

  • 25 minutes
  • Intermediate
  • Dumbbell · Resistance Bands
  • Shoulders
Build muscle Mobility Posture
Routine

Note: If you don’t have a kettlebell, switch to a dumbbell Keep the weights light

Kettlebell Pendulum Swing
Weight (kg) | Time (s)
Rest
Dumbbell Reverse Fly (Alternating)
Reps | Weight (kg)
Rest
Dumbbell Lying Shoulder Rotation (External)
Reps | Weight (kg)
Rest
Dumbbell Lying Shoulder Rotation (Internal)
Reps | Weight (kg)
Rest
Resistance Band Lying Shoulder Rotation (External)
Reps
Rest
Resistance Band Underhand Row
Reps
Rest
Resistance Band Half Bow (Mid Anchored)
Reps
Rest
Resistance Band Internal Rotation (Mid Anchored)
Reps
Rest
Resistance Band External Rotation (Mid Anchored)
Reps
Rest
Lying Fly
Reps
Rest
Scapular Squeeze
Reps
Rest
Shoulder Stretch
Time (s)
Rest
Doorway Anterior Delt Stretch
Time (s)

Created by

Leon Ward’s BurnIt
Personal trainer

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