Ultimate Arm Care Program

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Watch Prone Ball Drop Series T, Y, L, W to Y

Watch Prone Ball Drop Series T, Y, L, W to Y

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Prone Ball Drop Series T, Y, L, W to Y

The Ultimate Arm Care Program • 46s

Progression: Heavier ball
Regression: Lighter ball

Up Next in The Ultimate Arm Care Program

  • Prone End Range External Rotation Holds
    00:42
    Prone End Range External Rotation Holds

    Prone End Range External Rotation Holds

    Progression: Ball in band (e.g plyo ball)
    Regression: Perform standing up in doorway with forearm on the wall

    ***If there is any pain with this exercise in the front of the shoulder, place a towel roll under the shoulder to avoid driving the shoulder down towards the ground.

  • Dynamic Blackburn with Ball Pass
    00:52
    Dynamic Blackburn with Ball Pass

    Dynamic Blackburn with Ball Pass

    Progression: Heavier ball. Keep hands higher off ground.
    Regression: Lighter ball or no ball.

  • Side-lying External Rotation
    00:32
    Side-lying External Rotation

    Side-lying External Rotation

    Progression: Heavier weight. Slower on lowering phase.
    Regression: Lighter weight.

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