Triphasic Training External Rotation Block Sequencing

Each Block Last 1 to 3 weeks! 


Sequencing Example 1
Block 1 Cuban Press
Block 2 Cuban Press Standing Band
Block 3 Cuban Press Standing Band OC



Sequencing Example 2
Block 1 Cuban Press
Block 2 Cuban Press Figure 8
Block 3 Cuban Press External Rotation Reverse Band
Block 4 Cuban Press External Rotation Reverse Band OC



Sequencing Example 3
Block 1 Cuban Press
Block 2 Cuban Press Standing Band
Block 3 Cuban Press Standing Band OC
Block 4 Delt Overhead Bent Over Reactive Drops



Sequencing Example 4
Block 1 External Rotation Supine
Block 2 External Rotation Band
Block 3 External Rotation Lying Band OC



Sequencing Example 5
Block 1 External Rotation Prone
Block 2 External Rotation Band
Block 3 External Rotation Lying OC



Sequencing Example 6
Block 1 External Rotation Supine
Block 2 External Rotation Band
Block 3 External Rotation Lying OC
Block 4 External Rotation Lying Band OC



Sequencing Example 7
Block 1 External Rotation Supine
Block 2 External Rotation Band
Block 3 External Rotation Lying OC
Block 4 External Rotation Lying Band OC
Block 5 External Rotation Laying Drops



Sequencing Example 8
Block 1 External Rotation Prone
Block 2 Figure 8 Overhead Prone
Block 3 External Rotation Band
Block 4 External Rotation Lying OC



Sequencing Example 9
Block 1 External Rotation Supine
Block 2 Figure 8 Overhead supine
Block 3 External Rotation Band
Block 4 External Rotation Lying OC
Block 5 External Rotation Lying Band OC



Sequencing Example 10
Block 1 Cuban Press Incline
Block 2 Cuban Press Incline Figure 8
Block 3 Cuban Press External Rotation Reverse Band
Block 4 Cuban Press External Rotation Reverse Band OC


Block 1 Sequencing Example 11
Block 2 External Rotation Supine
Block 3 Figure 8 Overhead supine
Block 4 External Rotation Band
Block 5 External Rotation Lying OC
Block 6 External Rotation Lying Band OC
Block 7 Delt Overhead Bent Over Reactive Drops



Sequencing Example 12
Block 1 External Rotation Supine
Block 2 Figure 8 Overhead supine
Block 3 External Rotation Band
Block 4 External Rotation Lying OC
Block 5 External Rotation Lying Band OC
Block 6 Delt Overhead Bent Over Reactive Drops
Block 7 Delt Bent Over Lateral Reactive Drop

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