I suggested to him that he provide me with a breakdown of his current training program and what exercises are hurting more than others. From this breakdown, I will be able to provide him with a new rehabilitation program that will allow him to rehabilitate while still preparing for competition.
Here is a breakdown of what exercises are currently causing the most discomfort.
I will follow this up with a new program and with great tips that will assist him during the rehabilitation process.
Shoulder exercises
Good
1. Lateral pull down using Pulley machine, one arm, start at 90 deg angle and pull to side. 12-15reps 35kgs (Physio exercise)
2. Pull down in front of the body from high angle using both arms, keeping arms straight using Pulley machine 30 reps 35kgs
3. DB shoulder press with a pronated grip 30 reps 5kgs
4. DB lateral raise with neutral grip 30 reps 5kgs
5. DB raise in front of body straight arm, pronated grip 30 reps 5kgs
6. DB raise in front of body straight arm, neutral grip 30 reps 5kgs
7. DB shrugs 30 reps 20kgs
Slight twinge
1. Shoulder press machine, 30 reps 15kgs, neutral grip (slight twinge near the end)
2. Barbell upright row 30reps 17.5kgs
3. Lateral raise pull up using Pulley machine, one arm, 30 Reps, 10kgs
Twinge/Painful
1. Shoulder press machine pronated grip (only done two reps as too painful)
2. Machine lateral raise 10reps 10kgs (Twinge)
Chest
Good
1. Decline Bench Press 30reps, 20kg plus bar
2. Machine Bench press 30 reps with 10kg plates on each side
3. Pullovers flat bench 30 reps 15kg db
4. DB Press, neutral grip 30reps 15kgs
5. Cable flies on Pulley machine from ankle height upwards 30 reps 10kgs
6. Machine flies 30reps, 35kgs
Slight twinge
1. Flat Bench with bar 30reps 10kg plates plus bar
2. DB Press pronated grip 30 reps 15kgs
3. Flies on flat bench 30reps 10kgs
4. Cable flies at chest height 30reps 10kgs
5. Cable flies from high angle 30 reps 10kgs
Twinge/Painful
1. Incline flies 30reps, 10kgs
