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Triphasic Training External Rotation Block Sequencing

July 18, 2014, 6:33 pm
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Each Block Last 1 to 3 weeks! 


Sequencing Example 1
Block 1Cuban Press
Block 2Cuban Press Standing Band
Block 3Cuban Press Standing Band OC



Sequencing Example 2
Block 1Cuban Press
Block 2Cuban Press Figure 8
Block 3Cuban Press External Rotation Reverse Band
Block 4Cuban Press External Rotation Reverse Band OC



Sequencing Example 3
Block 1Cuban Press
Block 2Cuban Press Standing Band
Block 3Cuban Press Standing Band OC
Block 4Delt Overhead Bent Over Reactive Drops



Sequencing Example 4
Block 1External Rotation Supine
Block 2External Rotation Band
Block 3External Rotation Lying Band OC



Sequencing Example 5
Block 1External Rotation Prone
Block 2External Rotation Band
Block 3External Rotation Lying OC



Sequencing Example 6
Block 1External Rotation Supine
Block 2External Rotation Band
Block 3External Rotation Lying OC
Block 4External Rotation Lying Band OC



Sequencing Example 7
Block 1External Rotation Supine
Block 2External Rotation Band
Block 3External Rotation Lying OC
Block 4External Rotation Lying Band OC
Block 5External Rotation Laying Drops



Sequencing Example 8
Block 1External Rotation Prone
Block 2Figure 8 Overhead Prone
Block 3External Rotation Band
Block 4External Rotation Lying OC



Sequencing Example 9
Block 1External Rotation Supine
Block 2Figure 8 Overhead supine
Block 3External Rotation Band
Block 4External Rotation Lying OC
Block 5External Rotation Lying Band OC



Sequencing Example 10
Block 1Cuban Press Incline
Block 2Cuban Press Incline Figure 8
Block 3Cuban Press External Rotation Reverse Band
Block 4Cuban Press External Rotation Reverse Band OC


Block 1Sequencing Example 11
Block 2External Rotation Supine
Block 3Figure 8 Overhead supine
Block 4External Rotation Band
Block 5External Rotation Lying OC
Block 6External Rotation Lying Band OC
Block 7Delt Overhead Bent Over Reactive Drops



Sequencing Example 12
Block 1External Rotation Supine
Block 2Figure 8 Overhead supine
Block 3External Rotation Band
Block 4External Rotation Lying OC
Block 5External Rotation Lying Band OC
Block 6Delt Overhead Bent Over Reactive Drops
Block 7Delt Bent Over Lateral Reactive Drop

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