T Nation

Posterior Chain Development (4 Shoulder Dislocations)


#1

Check it out guys, heres my program for the next 6 weeks. I have modified this due to having dislocated my left shoulder 4 times, my recently 2 weeks ago. I have 6-8 Weeks until the next football season starts. Please critique and comment. Im open to all suggestions. Ive pulled bit and pieces from several programs on TNation. Obviously the main focus is on shoulder health & P/C Development. Cheers Guys.

Day 1 & 4
*Supersets
*Rest Periods 45-60Sec

T- Spine Roll Outs 2-3 X 8-15
Sid Lying Windmills 2-3 X 8-15

Scapular Push Ups Plus 2-3 X 8-15
Prone Cobras 2-3 X 8-15

Neutral Grip Pull Ups 4-5 X 6-8 (Weighted)
Scapular Wall Slides 2-3 X 8-15

Chest Supp BB Row 4-6 X 6-10
Y,T,M,D 2-3 X 8-15

1-Arm Split Stance Cale Row 3-4 X 6-10
Seated Cable Face Pulls With 2Sec Hold At Contraction Point 3-4 X 6-10

Day 2 & 5
*Supersets
*Rest Periods 45-60Sec
*10Mins Foam Roller

Front/Back BB Box Squat 3-5 X 5-10
BB Cuban Press 3 X 6-8
L-Lateral Raise 1 X 8-10 (Following last set of Cuban Press only)

BB RDL With 2Sec Hold At Lockout 2-4 X 6-8
Side Lying DB Abduct 2 X 10-12
Low Pulley External Rotation 2 X 10-12

Single Leg DB Squat 2-4 X 5-10
Behind The Neck Band Pull Apart 2-3 X 8-15

DB RDL Same Arm/Leg 3-5 X 6-12
Single Leg Hip Extention To Hold 2-3 X 8-12

I also do ES Work 3 days per week.