Side Arm Variation / External Rotation (#020)
Kneeling
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1m 39s
Side Arm Series with external rotation of shoulder
Level 1 or Level 2 White spring or Blue for stronger client.
Muscle Focus: Trunk stability & Rotator cuff focus
Set Up
Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside arm.
Palms facing up to ceiling.
Rise into high kneeling position.
Layer 1 / external rotation
Keep elbows tucked into sides and open forearms out to sides.
Work here for 30 seconds.
Layer 2 / progression
Start with eternal rotation & then rise arms out to find a T.
Tuck elbows back into sides & draw forearms back to start position.
Work here 20-30 seconds.
Layer 3 / T Rises
Rise arms up to T, tuck elbows back in to return, rising arms out to T again. Repeat here.
Finisher / Static Hold
Hold arms in T, reaching fingers long, keeping chest proud.
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