Rotator Cuff and Hip Flexor Focus

Rotator Cuff Isometric Hold (before upper body workouts)

• Side-Lying External Rotation Hold
• Banded W Isometric
• Full Can Hold

Hip Flexor Stretches (Do it daily)

• Kneeling hip flexor (Psoas & Iliacus) stretch
• TFL stretch

Neck

• Lateral neck flexion
• Neck rotation

Lower Body

• Glute bridges with band
• Clam Shell with Resistance Band
• Bodyweight squats
• Walking lunges with twist
• Leg swings (forward/backward)
• Leg swings (lateral)
• Butt kicks

Upper Body

• Arm circles
• Internal/external shoulder rotations
• Side Lying External Rotations, Seated External Rotation, Banded Row with External Rotation
• Band pull-aparts
• Push Ups
• Scapular push-ups
• Scapular Pull-ups
• Thoracic Spine rotations
• Wrist circles
• Wrist circles and flexion/extension

Core - McGill Big 3

• McGill Curl-Up - Targets rectus abdominis, obliques for spinal stability
• Plank
• Shoulder Tap

Chest

• Flat Barbell Bench Press - Overall chest development, compound strength builder
• Incline Dumbbell Press - Upper chest emphasis (clavicular head)
• Decline Bench Press - Lower chest focus (costal head)
• Chest Fly - Pectoral isolation through horizontal adduction

Back

Training principle: vertical movements build back width, horizontal movements develop back thickness

• Pull-Ups - Dominant: lats, biceps brachii, brachialis, teres major, rhomboids
• V-Grip Lat Pulldown - Lat emphasis with controlled resistance
• Wide Grip Row - Middle/lower traps, rhomboids, rear delts for width and thickness
• Narrow Grip Row - Lower lat emphasis, increased biceps involvement
• Face Pull - Posterior deltoids, trapezius, rhomboids for shoulder health
• Deadlift - Complete posterior chain: back, glutes, hamstrings, core, forearms

Shoulders

• Overhead DB Press - Complete shoulder development, triceps engagement, core stability
• Lateral Raise
• Cable Lateral Raise - Lateral deltoid isolation, shoulder width development
• Front Raise - Anterior deltoid targeting, shoulder flexion emphasis
• Rear Delt Fly
• Shrugs - trapezius development, scapular elevation strength

Biceps

• Incline Dumbbell Curl - Maximises biceps stretch, emphasises long head
• Hammer Curl - Emphasises brachioradialis and forearm muscles
• Cross-Body Hammer Curl - Emphasises brachialis, builds biceps thickness
• Concentration Curl - Pure biceps isolation, eliminates momentum

Triceps

• DB Skull Crushers - Full muscle stretch of long and lateral head
• Cable Triceps Kickback - Contraction of long & lateral head
• Reverse Grip Cable Pushdown - Targets medial head (do at last)

Forearms

• Wrist Curls - Forearm flexors, palm-up position, wrist flexion movement
• Reverse Wrist Curls - Forearm extensors, palm-down position
• Grip Strength Training - Farmer's carries, dead hangs, gripper work

Legs

• Squats - Quads, glutes, hamstrings, core (the king of lower body exercises)
• Hip Thrust - Glute and hamstring emphasis, superior glute activation
• Romanian Deadlift - Hamstrings, glutes, lower back, hip hinge pattern mastery
• Lunges - Quads, glutes, hamstrings, unilateral strength and stability
• Calf Raises - Seated: soleus emphasis | Standing: gastrocnemius focus

Abs

• Crunches variation & leg raise variation

Neck

• Scalene & SCM stretch
• Levator scapulae stretch
• Chin tucks for deep flexors

Upper Body

• Triceps stretch
• Pectoral stretch
• Shoulder cross-body stretch
• Overhead Lat Stretch
• Wrist flexor stretch
• Wrist extensor stretch

Lower Body

• Kneeling hip flexor stretch
• Standing TFL stretch
• Adductor Magnus stretch
• Standing adductor stretch
• 90/90 hamstring stretch
• Supine biceps femoris stretch
• Gastrocnemius and soleus stretch