Where to start?
These three prone shoulder circuits are where I start the majority of my athletes who are beginners in the weight room. Each series shown below will improve the athletes shoulder mobility and start adding much needed volume to the shoulders and entire upper back musculature.
1. Prone W to Y Press
Prone W to Y Press - Sets & Reps:
Prone W to Y Press 3-5 sets x 15-25 reps
2. Prone Y, T, W Raise
Prone Y, T, W Raise - Sets & Reps:
Prone Y, T, W Raise 3-5 sets x 10-25 reps each letter
3. Prone Y, T, W Switch
Prone Y, T, W Switch - Sets & Reps:
Prone Y, T, W Switch 3-5 sets x 60-90 seconds - Hold each letter for 1-2 seconds
4. Prone W to Y to A Press
Prone W to Y to A Press W - Sets & Reps:
Prone W to Y to A Press W 3-5 sets x 10-20 reps
Where to go?
Once the athlete has mastered each of the circuits shown above, I will progress them to these more challenging variations. I will start the athletes unloaded for each of these circuits and progress each series by having the athlete hold 2.5 LB weight plates in each hand.
5. Prone Y, T, A, W Raise on Incline Bench
Prone Y, T, A, W Raise on Incline Bench - Sets & Reps:
Prone Y, T, A, W Raise on Incline Bench 3-5 sets x 8-12 reps each letter
6. Prone Row, Rotate, Press on Incline Bench
Prone Row, Rotate, Press on Incline Bench - Sets & Reps:
Prone Row, Rotate, Press on Incline Bench 3-5 sets x 8-12 reps
7. Prone Y, T, W Isometric Holds on Incline Bench
Prone Y, T, W Isometric Holds on Incline Bench - Sets & Reps:
Prone Y, T, W Isometric Holds on Incline Bench 3-5 sets x 10-20 sec hold each letter
8. Prone Simone Upper Back Complex on Incline Bench
Prone Simone Upper Back Complex on Incline Bench - Sets & Reps:
Prone Simone Upper Back Complex on Incline Bench 3-5 sets x 8-12 reps
Add Bands
After my athletes have done prone shoulder circuits for 4-8 weeks I will start to implement more band-resisted shoulder complexes. With these three circuits the athlete will be standing which will require them to engage their anterior core throughout the duration of each set. It’s important to do this in order to prevent the anterior shoulder from gliding forward. Make sure you establish a neutral core position by bracing your midsection throughout the duration of each circuit shown below.
9. 3-Way Band Pull Aparts
3-Way Band Pull Aparts - Sets & Reps:
Diagonal Band Pull Apart x 10 reps/side
Overhand Band Pull Apart x 10 reps
10. Banded Shoulder Series
Banded Shoulder Series - Sets & Reps:
Band Over-Back 3-5 sets x 10-20 reps
Banded Face Pull 3-5 sets x 10-20 reps
Band Pull Apart 3-5 sets x 10-20 reps
11. Double-Band Y, T, A, with Iso-Holds
Double Banded Y,T,A Iso-Holds - Sets & Reps:
Y with 1 sec. iso-hold on each rep 3-5 sets x 10-12 reps
T with 1 sec. iso-hold on each rep 3-5 sets x 10-12 reps
Supinated A with 1 sec. iso-hold on each rep 3-5 sets x 10-12 reps
Challenging Shoulder Circuits
Here’s some of the more challenging upper back/shoulder complexes that I will program for athletes who have mastered all of the circuits shown above. Once circuits 1-11 have become pretty easy try adding some of these complexes to your training. Warning, your shoulders and upper back will be on FIRE after these!
12. Shoulder Strength/Mobility Circuit
Shoulder Strength/Mobility Circuit - Sets & Reps:
Prone Blackburn 3-5 sets x 10 reps
Banded No-Money 3-5 sets x 12 reps
Seated Wall Slide 3-5 sets x 15 reps
Serratus Wall Slide 3-5 sets x 20 reps
1-Arm KB Overhead Carry 3-5 sets x 30 yards/arm
13. J-Band Pre & Post-Throw Shoulder Series
J-Band Pre & Post-Throw Shoulder Series - Sets & Reps:
Pre-Game: 1-2 Rounds x 5-8 reps per movement - Y’s, T’s, A’s, RRP
Post-Game: 3-5 rounds x 8-10 reps per movement - Y’s, T’s, A’s, RRP
14. Ring/TRX Shoulder Complex
Ring/TRX Shoulder Complex - Sets & Reps:
Ring/TRX Y, T, W 3-5 sets x 4-10 cycles
15. Battling Rope Shoulder Series
I saved the best/hardest for last – Battling Rope Shoulder Series. Over the past few years, I’ve been using the ropes extensively with my athletes. I’ve had a lot of success by programming battling rope circuits following bullpens and high volume throwing days and they have done a great job at promoting tons of blood flow, and enhancing recovery.
In addition, ropes also add more volume to the upper back/shoulders which I feel goes a long way in improving overall shoulder health. This series will also take your shoulders through large, varied ranges of motion which is something that you cannot achieve with other exercises.
Battling Rope Shoulder - Series Sets & Reps: 3-5 sets x 15-20 reps each
1. Bent-Over Y Slams x 15-20 reps
2. Jumping Jacks x 15-20 reps
3. Bent-Over T Slams x 15-20 reps
4. Dyanmic No-Money x 15-20 reps
5. Big Alternating Waves x 10/side
In-Season & Off-Season Programming Advice:
Starting Pitchers on 5-7 day rotations:
5 rounds x 20 reps each the day after an outing
Relief Pitchers:
3 rounds of 15-20 reps immediately following outings
Position Players:
1-2 times per week in-season or late in the off-season for 3-4 rounds of 15-20 reps each
