STRENGTH & MUSCLE MASS
- Push – 1: Pectoralis Major – Serratus Anterior – Pectoralis Minor . Bench Press
- Push – 2: Pectoralis Major – Serratus Anterior – Pectoralis Minor . DB Press, Pushups, Dips, Flys
Pull – 1: Lats – Teres Major – Traps – Levator Scapulae – Rhomboids . Lat Pulls, Pullups, Chinups- Pull – 2: Lats – Teres Major – Traps – Levator Scapulae – Rhomboids . Rows of all kinds, Shrugs
Shoulders: Deltoids . Overhead Press and Lateral Raises- Rotator Cuff: Supraspinatus – Infraspinatus – Teres Minor – Subscapularis . External & Internal Rotation
Upper Arm: Triceps . Elbow Extension- Upper Arm & Forearm: Biceps + Brachioradialis . Elbow Flexion
- Lower Arm: Forearms – Elbows – Wrists – Hands – Fingers . Multiple Exercises
RECOVERY: MASSAGE BALLS, ROLLING, STRETCHING, NEURODYNAMICS
- Upper Body Neurodynamics – Flossing, Sliding, Gliding .
- Push: Pectoralis Major – Serratus Anterior – Pectoralis Minor .
- Pull: Lats | Teres Major – Traps – Rhomboids – Levator Scapulae .
- Shoulders & Rotator Cuff: Deltoids & Supraspinatus – Infraspinatus – Teres Minor – Subscapularis .
- Upper Arm: Triceps – Biceps .
- Lower Arm: Forearms – Elbows – Wrists – Hands – Fingers .
INJURIES & CONDITIONS
NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.
- Isometric Exercises for Pain Relief – The What and The Why – Keeley – Physio
- Tendon Pain Relief – Lawrence – Physio
- Isometrics in Tendinopathy – Physiotutors
· NERVE INJURIES – Thoracic Outlet, Carpal Tunnel, Ulnar Tunnel Syndromes
- Brachial Plexus: Radial, Median, Ulnar Nerves .
- Thoracic Outlet Syndrome . Spine-Health
- Carpal Tunnel Syndrome . Orthoinfo
- Ulnar Nerve Entrapment at the Elbow – Cubital Tunnel Syndrome . Orthoinfo
- Ulnar Tunnel Syndrome at the Wrist . Orthoinfo
- Research Articles are informative and fun to read. However, they can have varied results so learn what works best for you.
- Click on Images to Enlarge
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