Vertical Press Exercises

Question 1

Tubing External Rotation: set up & muscle targets

Answer 1

Towel roll b/t humerus and ribs. Jus to maintain position. Not squeeze. Retract scaps.

Targets RC muscles: infraspinatus & teres minor

Question 2

Tubing Internal Rotation: set up & muscle targets

Answer 2

Towel roll b/t humerus and ribs. Jus to maintain position. Not squeeze. Retract scaps.

Targets one of the four RCs: subscapularis.

Question 3

Single leg Dbl Scapation: set up to prevent impingement

Answer 3

Arms out at 45deg when performing shoulder exe on scapular plane to prevent supraspinatus from being impinged.

Hip hinge slight, thumbs up

Question 4

Ball combo I: describe

Answer 4

3 scapation exes.

-Y position

-T position

-A position (cobra)

Triple posterior extension on ball, thumbs up, hit each position

Question 5

Ball combo II: describe

Answer 5

3 parts:

-dbl row

-shoulder ext rot

-prone sh press

Reverse down

Question 6

Standing Dbl Sh Press

Answer 6

Not shown w/ head fwd on ext

Question 7

Standing Dbl Lat Raise: targeted muscle

Answer 7

Targets mid deltoid (one of 3 parts)

Line up weights with front portion of thighs

Question 8

Seated Dbl Sh Press

Answer 8

Head should not move fwd to prevent stress on c-spine & posterior neck muscles.

Question 9

Seated Sh Press Machine: setup

Answer 9

Feet flat on floor

No shrugging

No fwd chin or back arch

Question 10

Front Med Ball Oblique Throw: describe

Answer 10

Strong rotation thru core & shoulders

Keep ears/shoulders/hips in line

Question 11

Overhead Med Ball Throw: describe

Answer 11

Load in quarter squat quickly & quickly explode up, extending thru shoulders.

Ball is thrown up & arcing to the rear to hit wall behind the client