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Physiotherapist Jennifer Sartor
Updated 16-6-25
Additional Notes
Dead hang with shoulder blade pull downs. 1-2 sets 10 reps 3 x week before starting pull ups
1Shoulder External Rotation in Abduction
1kg
Three times / week
  • Using a hand weight at a load that has been prescribed, come into the above position.
  • The weight will stack directly above the elbow with the elbow in line with the shoulder.
  • To move into external rotation: move from the above position back using the muscles through the shoulder blade.
  • Repeat as per Physiotherapists guidelines.
2Chest Press [Floor / Wide]
5kg
Three times / week
  • Lie on your back with a mat or comfortable surface underneath you.
  • Bend the knees so the feet are flat.
  • Utilising the designated hand weight of choice, bend the elbows so the wrist aligns with the elbow.
  • The elbows will come into contact with the ground during this lowering phase.
  • Press the weights up by straightening the arms.
  • Lower the arms back into the bent elbow position and repeat as instructed by your Physiotherapist.
3Push Up
2 sets of 10 reps
Three times / week
  • With the upper body positioned as above, curl the toes under and straighten the knees.
  • There should now be a straight horizontal line from the head to the tailbone.
  • Draw the kneecaps up towards the hips to remain active through the legs.
  • Draw the lower belly away from the waist band of your pants.
  • Bend the elbows to the side, slowly lowering the chest towards the ground.
  • Your Physiotherapist will determine which depth is appropriate for you.
  • Press away from the ground as your straighten the elbows and return to the start position.
  • Repeat as per Physiotherapist’s instructions.