What You Did, or rather "What I did"
What You Feel
- 1. Band external rotation. Hold the end of a band with your elbow tight to your side. Keeping your arm bent at 90 degrees, rotate your forearm away from your body. Do two sets of 10 reps.
- 2. "TYWs". Lay facedown with arms at your sides. Hold each of these positions for five seconds: Raise your arms out 90 degrees to make a “T” shape with your thumbs up. Turn thumbs down. Move arms in front of you to make a “Y” (hold thumbs up, then down). Now bend your elbows to make a “W” shape with your arms, thumbs up. That is one rep. Do six reps.
- 3. Rear cable flye. Attach a D-handle to two opposing pulleys and perform a reverse fly, squeezing your shoulder blades together. Complete three sets of 15–20 reps. (I'll use a band for this.)
- 4. Lying external rotation. Hold a light dumbbell and lie on your other side. Bend your arm 90 degrees and rotate your forearm away from the floor. Do three sets of 10 to 15.
So what do you think, is there a better way?