T Nation

Shoulder pre-hab/Strengthening routine


I have some of my Crossfit athletes and even bodybuilding clients do this several times a week to help prevent shoulder injuries.

Shoulder rotation/circles standing

10 reps both directions (done back to back, no rest between both) 2-3 sets.

Shoulder rotations/circles lying

10 reps both directions (done back to back) 2-3 sets

Shoulders rotations/circles chest-supported

10 reps both directions (back to back) 2-3 sets

Band pull-appart

8-12 reps, 2-3 sets

Wall crawl 2-3 sets


Thank you for this; much appreciated.


@CT: On the wall crawl video, what kind of band is that (length and resistance)? Thank you.