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 Fitness Design

The information you provide can be tailor made into a fitness programme and emailed to you.

Here is a sample fitness programme that would be emailed to you

 
Shoulder Post Rehab (Phase I)
Program Template
Trainer : Scott Mason
Introduction

The goal of every shoulder post rehab program should be to increase dynamic shoulder stabilization, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the shoulder complex to allow for the expression of functional strength.
This phase of training involves gearing the acute training variables toward STRENGTH-ENDURANCE ADAPTATIONS:

1. REPS: 0
2. SETS: 0
3. INTENSITY: 0%
4. VOLUME:
5. REP TEMPO: 1/1/1 (eccentric/isometric/concentric)
6. REST INTERVAL:

The exercises should be ONLY performed with ideal posture and should be stopped when your client’s structural integrity is compromised.

NOTE: This is a general program template, which can be changed and adapted to fit the specific needs and goals of each client.

NOTE: The fitness professional should and MUST first acquire clearance and guidance from the client’s physician or physical therapist, as wel&


Warm Up

Start your warm up by foam rolling to loosen up the adhesions then increase the tissue temperature with your favourite peace of cardio equipment for 5-10 min. and follow it up with static stretching.


Cardio Program
Activity Intensity Duration Comments
Elliptical  HR Max OR 0-10 R.P.E Minutes  

  Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Rotator Cuff - Internal Seated Static (Assisted) Flexibility N/A N/A N/A N/A
Chest - Supine on Foam Roll Flexibility N/A N/A N/A N/A
Lat - w/ SB, Kneeling Flexibility N/A N/A N/A N/A
Upper Traps - Seated Static Flexibility N/A N/A N/A N/A
Ball Wall Circles Exercise N/A slow
PNF Pattern With DB Exercise N/A slow
Scaption - Standing with Dumbbell (1 Leg) Exercise N/A  
Upper Extremity Extension Technique - "Seatbelt" (w/ Tubing) Exercise N/A

Cool Down

The purpose of the cool-down is to slowly decrease the heart rate and overall metabolism, both of which have been elevated during the exercise session.
This helps prevent any sudden pooling of blood in the veins and ensures adequate circulation to the muscles, heart, and brain; as well as preventing delayed muscle stiffness, soreness, and reducing any tendency toward post-exercise dizziness or fainting.
The cool down should bea repeat of the warm-up, or based on your clients compensations during the workout (i.e. if you see your client’s shoulder hikes and/or internally rotates during the workout, you should include an upper trapezius/pec minor stretch in your clients cool down).

ROTATOR CUFF - INTERNAL SEATED STATIC (ASSISTED)
Reps :   Duration :  
Preparation :
  • Position client and trainer as pictured.
Movement :
  • Externally rotate shoulder/arm until first resistance barrier is felt
  • Hold for 0 seconds, repeat for 0 reps.

CHEST - SUPINE ON FOAM ROLL
Reps :   Duration :  
Preparation :
  • Lie supine on foam roll.
Movement :
  • Extend arms out to sides at about 45 degrees from head.
  • Keep arms straight with palms up.
  • PUSH BACK OF HANDS TOWARD FLOOR. 
LAT - W/ SB, KNEELING
Reps :   Duration :  
Preparation :
  • Position client in kneeling position as pictured.
Movement :
  • With one arm at a time on SB, reach out, turn palm up (externally rotate the shoulder), push the low back up (lumbar flexion).
  • When first resistance barrier is felt, hold for 0 seconds.
  • Repeat for 0 reps.
UPPER TRAPS - SEATED STATIC
Reps :   Duration :  
Preparation :
  • Sit in neutral spine as pictured.
Movement :
  • Depress scapula while laterally flexing the neck to the opposite side as pictured, hold for 0 seconds, repeat for 0 reps.
BALL WALL CIRCLES
Reps :   Sets :   Intensity : 0% 
Tempo :   Rest :  
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Movement :
  • Stand straight with the stability ball at chest height against the wall.
  • Move far enough back from the wall so that your arm can extend straight forward and you can still maintain proper alignment.
  • Perform circles through the arm at the gleno-humeral joint (shoulder) so that the ball rolls on the wall to give you resistance.


PNF PATTERN WITH DB
Reps :   Sets :   Intensity : 0% 
Tempo :   Rest :  
Preparation :
  • Activate the core with a proper drawing in maneuver and pelvic floor contraction.
  • Maintain neutral spine angles.
Movement :
  • Begin with no weight and perfect the movement, then choose a VERY light weight.
  • Start with thumb of right arm on left thigh, arm straight.
  • Simultaneously flex arm at shoulder joint and externally rotate humerus as your arm comes across your body and until full flexion is achieved.
  • Reverse the action by simultaneous shoulder flexion and humeral internal rotation.

SCAPTION - STANDING WITH DUMBBELL (1 LEG)
Reps :   Sets :   Intensity : 0% 
Tempo : Rest :  
Preparation :
  • Begin standing on both legs in good postural alignment, with weight in hands.
Movement :
  • Draw your navel towards your spine and squeeze your glutes for spinal stabilization.
  • Raise your arms keeping thumbs up at a 45 degree angle.
  • Do not allow your head to “jut” forward as you raise the dumbbells.
  • Maintain optimal spinal alignment throughout movement. 
Progression Considerations :
    Before commencing this exercise stabilize with 1 leg off the ground.
  • Draw your navel towards your spine and squeeze your glutes for spinal stabilization.
  • Raise your arms keeping thumbs up at a 45 degree angle.
  • Do not allow your head to “jut” forward as you raise the dumbbells.
  • Maintain optimal spinal alignment throughout movement. 

UPPER EXTREMITY EXTENSION TECHNIQUE - "SEATBELT" (W/ TUBING)
Reps :   Sets :   Intensity : 0% 
Tempo :   Rest :
Preparation :
  • Stand "tall" in neutral spine as pictured.
Movement :
  • Move the arm down and in across the body internally rotating the shoulder while doing so.  


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Programme images and content supplied by ptonthenet.com
   
 

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