Shoulder & racket-arm care · Advanced

Shoulder & racket-arm care – Advanced

Cuff work in the overhead (90/90) position, rows and single-arm pressing.

Warm-up

1. Shoulder circles & arm swings — 10 reps
2. Wrist & forearm preparation — 1 min
3. Band pull-apart — 4 × 15 reps · 30 s rest

Shoulder & arm

1. 90/90 band external rotation — 3 × 10 reps each side · 45 s rest
2. Band external rotation — 3 × 15 reps each side · 30 s rest
3. Prone Y-T-W raises — 3 × 6 reps · 45 s rest
4. One-arm dumbbell row — 4 × 10 reps each side · 1 min rest
5. Half-kneeling dumbbell press — 4 × 8 reps each side · 1 min rest
6. Wrist flexion & extension — 3 × 15 reps each side · 30 s rest
7. Forearm rotation with racket — 3 × 15 reps · 30 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app