Coach Rob

PHASE 2: EARLY STRENGTHENING (Weeks 2–6)

FOCUS: Low load cuff & scapular activation, controlled ROM.

FREQUENCY: 3x/week

BAND INTERNAL ROTATION – 3×12

BAND EXTERNAL ROTATION (elbow at side, towel between elbow

SIDE-LYING EXTERNAL ROTATION (very light DB or water bottle) – 3×12

SERRATUS WALL SLIDES – 3×10

SCAPTION RESISTANCE BANDS to 90° (thumbs up, no more than shoulder height) – 3×10


strengthening