 | Rotator Cuff and Scapular Strengthening www.gocrossover.com Crossover Symmetry is a professional grade rotator cuff and scapular strengthening system that prepares athletes to safe... www.gocrossover.com Crossover Symmetry is a professional grade rotator cuff and scapular strengthening system that prepares athletes to safely endure the high velocity forces encountered in overhead sports. Utilizing the most current research in sports specific training, upper extremity plyometrics and rehabilitation, Crossover Symmetry is a complete and balanced workout that improves posture and increases the overall strength and performance of the shoulder. Our current clients include 10 ... Views: 15,126 |
 | Early Vertical Forearm Swim Technique Freestyle swimmers have been lectured on the importance of the Early Vertical Forearm (EVF) for many years. Also known as High Elbow Catch, ... Freestyle swimmers have been lectured on the importance of the Early Vertical Forearm (EVF) for many years. Also known as High Elbow Catch, it is generally understood to be the ideal arm position needed to move most efficiently through the water. The goal of the EVF is to quickly get your forearm into an upright or vertical position below your elbow BEFORE you begin to pull your elbow back. This will not only recruit the larger muscles of your back (latissimus dorsi), but it will create a ... Views: 15,345 |
 | Lateral Raise Thumbs Down 1 Use a weight no heavier than 3 to 8 pounds. If the weight is too heavy the form will break and it will not be effective. Use a weight no heavier than 3 to 8 pounds. If the weight is too heavy the form will break and it will not be effective. Views: 21 |
 | TIA: Seated DB Cleans -UP PHASE: The external rotators are concentrically accelerating the weight while the internal rotators are eccentrically decelerating the w... -UP PHASE: The external rotators are concentrically accelerating the weight while the internal rotators are eccentrically decelerating the weight. -DOWN PHASE: The opposite of the up phase is happening when the movement is reversed. Similar to the deceleration phase of the throwing motion. -Use light weight at first and progress rep (12-15) - sets (3-4) - and then weight. **See the notes in the play list intro for PRE info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin ... Views: 00 |
 | TIA: Scap complex -This should be done as a quad set (no rest between exercises) -Aim for 15-20 reps per movement. **See the notes in the play list intro for ... -This should be done as a quad set (no rest between exercises) -Aim for 15-20 reps per movement. **See the notes in the play list intro for PRE info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 03 |
 | TIA: Sleeper Stretch -Stretches out the posterior capsule and external rotators. -Try to pin the scapula on the floor while doing this stretch. -Be careful with ... -Stretches out the posterior capsule and external rotators. -Try to pin the scapula on the floor while doing this stretch. -Be careful with the force applied with this movement. Your shoulder is in a vulnerable position. -Release the stretch slowly. **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 02 |
 | TIA: Towel Stretch This stretch targets the: TOP ARM - (**use caution if you have impingement**) -triceps -inferior capsule -lats BOTTOM ARM -external rotators... This stretch targets the: TOP ARM - (**use caution if you have impingement**) -triceps -inferior capsule -lats BOTTOM ARM -external rotators -posterior capsule **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 09 |
 | TIA: Band Circles See the notes in the play list intro for mobility info. RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 See the notes in the play list intro for mobility info. RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 08 |
 | TIA: Stick-em-ups -This movement is good at assessing tightness in the lats, pecs, and internal rotators. -Try to keep your upper back, forearms and elbows fr... -This movement is good at assessing tightness in the lats, pecs, and internal rotators. -Try to keep your upper back, forearms and elbows from coming off the wall. -If you have any tightness or deficiencies check out the Static Mobility section. **See the notes in the play list intro for mobility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 06 |
 | TIA: IR Plyos @ 0 degrees -Try to keep your elbow pinned to your side throughout the whole movement. -Be careful not to use your biceps instead of you internal rotato... -Try to keep your elbow pinned to your side throughout the whole movement. -Be careful not to use your biceps instead of you internal rotators. -Perform on both sides (bilaterally) for low reps. **See the notes in the play list intro for PLYO info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 01 |
 | TIA: Pec-Bicep Stretch -The also gets the anterior capsule. **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE ... -The also gets the anterior capsule. **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 02 |
 | TIA: Seated Rotation Stretch **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27... **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 02 |
 | TIA: Stability Ball Planks - Feet elevated -If you cannot perform with the feet elevated try with your feet on the ground -To increase the intensity you can: -Trace the alphabet/name ... -If you cannot perform with the feet elevated try with your feet on the ground -To increase the intensity you can: -Trace the alphabet/name with the ball -Stabilize with you elbows instead of hands -Elevate one leg -Close your eyes (be careful) -Hold the position statically for 30s-1min. Once that becomes easy use the progressions above **See the notes in the play list intro for stability info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 03 |
 | TIA: Empty Can -Keep scapula depressed, avoid elevating or hiking the shoulder. -IR the shoulder as much as possible with elbow straight . -Allow the arm t... -Keep scapula depressed, avoid elevating or hiking the shoulder. -IR the shoulder as much as possible with elbow straight . -Allow the arm to track in scaption (about 30 degrees of horizontal adduction) **See the notes in the play list intro for PRE info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 00 |
 | TIA: Y,T,L,W -These can be done as shown or lying prone on a bench or stability ball. -Dumbbells-iron plates-soft weights can also be used as resistance.... -These can be done as shown or lying prone on a bench or stability ball. -Dumbbells-iron plates-soft weights can also be used as resistance. -Be sure to retract your shoulder blades before initiating the movement -Sick to 3-5 reps per movement but aim to complete all the movements in one set. Go 1-2 sets **See the notes in the play list intro for PRE info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 12 |
 | TIA: Thumb Screws See the notes in the play list intro for mobility info. RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 See the notes in the play list intro for mobility info. RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 03 |
 | TIA: Lat-Inferior Capsule Stretch **USE CAUTION WITH THIS STRETCH IF YOU HAVE IMPINGEMENT** **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nr... **USE CAUTION WITH THIS STRETCH IF YOU HAVE IMPINGEMENT** **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 03 |
 | TIA: Overhead MB Slam (Floor) -Max Effort can be done for low reps. -Successive reps can be done for time to train the stretch reflex. **See the notes in the play list in... -Max Effort can be done for low reps. -Successive reps can be done for time to train the stretch reflex. **See the notes in the play list intro for PLYO info.** RC PROTOCOL: www.nrcaknights.com Proverbs 27:17 Views: 01 |
 | TIA: Crazy Drivers See the notes in the play list intro for mobility info. RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 See the notes in the play list intro for mobility info. RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 07 |
 | TIA: Wall Dribble Shoulder Arc -Perform on both sides (bilaterally) for reps (2-3 arcs) or time. **See the notes in the play list intro for PLYO info.** RC PROTOCOL: www.n... -Perform on both sides (bilaterally) for reps (2-3 arcs) or time. **See the notes in the play list intro for PLYO info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 00 |
 | TIA: Stability Ball Push Ups -If you can't do these unsupported put the ball against a wall for a little more support. Then progress to unsupported. -Do not let the elbo... -If you can't do these unsupported put the ball against a wall for a little more support. Then progress to unsupported. -Do not let the elbows flare keep them tucked. -Stick to 2-3 sets of higher reps 12-20 (Add chains or vest for resistance if needed) **See the notes in the play list intro for stability info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 01 |
 | TIA: Static Wrist Mobility -By changing your hand position you can adjust the intensity of the stretch. **See the notes in the play list intro for Flexibility info.** ... -By changing your hand position you can adjust the intensity of the stretch. **See the notes in the play list intro for Flexibility info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 05 |
 | TIA: Pendulums See the notes in the play list intro for mobility info. RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 See the notes in the play list intro for mobility info. RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 03 |
 | TIA: Banded IR/ER 0 degrees -Keep elbow pinned to the side throughout the movement. Placing a rolled up towel under the arm can help. **See the notes in the play list i... -Keep elbow pinned to the side throughout the movement. Placing a rolled up towel under the arm can help. **See the notes in the play list intro for PRE info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 01 |
 | TIA: Incline Stick-em-ups -Dumbbells-iron plates-soft weights can also be used as resistance. -If this movement is too hard do them unweighted or standing upright. -A... -Dumbbells-iron plates-soft weights can also be used as resistance. -If this movement is too hard do them unweighted or standing upright. -Aim for 3 sets of 10-15 reps **See the notes in the play list intro for PRE info.** RC PROTOCOL: www.nrcaknights.com CHOOSE TEACHER: Melanson, Justin Proverbs 27:17 Views: 01 |
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