Shoulder & racket-arm care · Professional

Shoulder & racket-arm care – Professional

Overhead cuff strength plus rotational power and grip endurance.

Warm-up

1. Shoulder circles & arm swings — 10 reps
2. Wrist & forearm preparation — 1 min
3. Band pull-apart — 4 × 15 reps · 25 s rest

Shoulder strength

1. 90/90 band external rotation — 3 × 10 reps each side · 40 s rest
2. Prone Y-T-W raises — 3 × 6 reps · 40 s rest
3. One-arm dumbbell row — 4 × 10 reps each side · 50 s rest
4. Half-kneeling dumbbell press — 4 × 8 reps each side · 50 s rest
5. Push-up — 4 × 8 reps · 1:05 rest

Power & grip

1. Rotational medicine-ball throw — 4 × 5 reps each side · 50 s rest
2. Wrist flexion & extension — 3 × 15 reps each side · 25 s rest
3. Forearm rotation with racket — 3 × 15 reps · 25 s rest
4. Grip squeeze & release — 3 × 15 reps each side · 25 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