RST FitKit - Add the Lead Arm

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Step 3 of the RST 5 Step Series - Add the Lead Arm. These exercises will help you strengthen your rotator cuffs to prevent injury as well as help you stay more connected to your core.


Alright guys, RST instructor Damian Taglione with the third part to our bandit exercise series here.

So this is going to be the part we're adding the lead arm.

So, more or less, what we're talking about here is keeping the shoulders nice and healthy, and the rotator cups nice and healthy.

So that's what this series is geared around is making sure you don't have any kind of loose parts moving around the shoulders.

So fantastic series, a little bit different rep scheme here.

We're going to keep more tension in all these movements or tempo in our rep scheme is different.

We're going to do four sets of six reps for each one of these exercises.

Now the tempo is really the important thing here.

We're going to do a two, two, two tempo.

So that means two seconds down, two seconds pause, and then also two seconds coming back up.

So this first exercise is fantastic for those shoulder blades sliding down and in and really strengthening those muscles that support that movement.

Okay, so I have the band nice and high.

It's about eye level, maybe a little bit higher.

And I'm going to get really close to this.

I'm going to lay flat on my back.

And I want to think about my arms kind of turning into a Y here.

So I'm going to push my belly button all the way through the floor, relax my shoulders on the floor here as well.

And I'm going to pull my arms into a Y.

So we have a two second down, two second pause, and two second back up.

So again, I'm going to belly nice and tight, shoulder blades down.

I'm going to pull this Y, one, two, and then one, two, up.

Again, one, two, get the knuckles down, one, two, back up.

So that's the first exercise.

Second one exercise is going to be a rear delt fly, working on the similar muscles here.

So we're still working on rotator cuffs and the rear delts in the back of the shoulders.

But the primary focus is shoulder blades sliding into the middle of the spine to stabilize so we can get that effective rotation that we need.

So I'm not even going to mess with the pulley here at all.

It's going to keep it up nice and high.

So I'm going to do a rear delt fly.

So knees are going to be soft.

I want you to get in this golf position where your feet are going to be two to three inches outside of neutral joint alignment.

That's outside of your hip alignment.

So weight is going to be loaded in my ankles, belly nice and tight.

I'm going to keep my arms nice and straight, and I'm going to turn myself into a T, basically.

Okay?

So that's a two second back, two second pause, and then two second back in.

Okay?

So that's four sets of six.

Two, two, two on the tempo scheme here.

Okay?

Last exercise we're going to get into is a low pulley, so I'm going to bring this thing down, still going to use the green bands on this one.

So this is called 90-90s.

I'm going to give you a little bit of a better angle here.

So I want you to depress the shoulders, belly nice and tight, so I'm still in my good position.

I'm going to think about pulling my elbows back to 90 degrees here, up to 90 degrees, and then back down to 90 degrees.

Okay?

So we're going to use that same tempo scheme.

So it's two seconds pull.

One, two, 90 degrees.

My checkpoint here is my elbows are even with my shoulders.

So as I do this, I'm also not shrugging.

Okay?

I'm not going to pull and shrug.

I want to keep my shoulder blades down and low, and almost think about kind of pulling my chest forward as I do this.

So my shoulder blades really engage.

You see the band shaking.

So I'm going to come up, two seconds.

One, two, back down.

One, two.

All right.

Enjoy.

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richard
I have a small rotator cuff tear ( 2 d* ) back of right shoulder, does this injury affect my power, I get back to 90 degree shoulder turn.
November 9, 2018
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Craig (Certified RST Instructor)
Hello Richard. If you still achieve 90 degrees of rotation you should be fine. My trail shoulder has anchors all over the place and it is tough for me to achieve 90 degrees without giving up on some separation between lower half and upper half. But, I am still able to produce plenty of juice with a combination of proper leverage, width, and rotation. I put less emphasis on rotation and try to maximize my leverage and width.
November 9, 2018

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