Intermediate Back & Shoulder Workout

This series of programs has been designed to restore movement and strength of the deltoids and musculature of the rotator cuff which may have been damaged through injury. The beginners program should have been completed before you begin this program as we are now looking at increasing the intensity of the strength and stability training. As with the beginner program you should only proceed with this program if given permission by an appropriate medical professional. The program has been designed to last 4 weeks however, should you feel like you are making great progress or slower progress, you can either shorten the program by a week or so or repeat the program for another few weeks to continue the good work. This program will continue to focus on strengthen shoulder movement through different plains (directions) and work the stability and strength of the rotator cuff muscles. Week 1-2 will focus on bilateral exercise (2 handed) in order to allow the shoulder to become accustomed to the movement. The unaffected side may compensate for affected sides weakness - this is okay. Once you have become accustomed to the movement we move into week 3-4 where we focus more on unilateral (single sided) exercises. The affected side will likely be a lot weaker than the other side and therefore only through unilateral strengthening exercises can we begin to even this out. The rotational work continues throughout the weeks and is absolutely essential! Don't skip it. Once you feel good progress has been made, you can move onto the Advanced program.