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Well, I'm planning to tear my arms off this winter with some ice climbing. That said, I've been doing a few exercises, specifically, to help keep my shoulders in their sockets.
I'm all outfitted, including a SPRI Ultra Heavy Tube w/handles and few sets of the lighter-resistance Rogue Fitness monster bands. Now, I know how to do a fair bit of the basic movements for shoulder/rotator cuff conditioning, but I'm looking for someone to drop some knowledge on my head...
I don't have a rack; just myself, a couple door frames and their hinges. I've just been doing supersets...Help me think outside the box!
I do 4 of the following supersets 3 times a week, with all movements performed around 15-20 times, until muscle/form failure. Most of my exercises are done planked at 30-degrees off a door frame...I concentrate on maintaining a stabilized core, with tight, explosive movements and a long negative return. Maybe a two-minute rest inbetween sets. My routine:
Woodchoppers both ways
Haymakers both ways
Rotator cuff isolations all four ways
Wide chest presses
Standing rows high and low
Overhead triceps extension/isolation
Bent-over biceps curls
Bent-over triceps press
Front shoulder raises
Side shoulder raises
I also incorporate shoulder raises using Valeo 6 & 10lb, soft fitness balls. (These are 5 inches in diameter, and you just hold onto them.) Again, I aim for a tight core while raising them parallel, 15-20 times, both to the front and side.
All this takes me about an hour, and I am absolutely gassed by the end of it.
On other days, I do supersets of doorframe pull-ups, pushups, crunches, flutter kicks, and leg raises.
I still can't bring myself to run regularly, but I do whoop my ass with a jumprope quite frequently...
So, what am I missing? I'm all for muscle shock, so help me switch it up...Thanks in advance for your input!