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Old 06-15-2012, 06:59 PM   #1
Matt Morris
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Join Date: Aug 2011
Location: Madison, Wi
Posts: 78
Default Scapular retraction work out plan

I'm building a "rehab/prehab" plan for myself as my rotator cuff heals. My approach is to you a "starting strength" template w/ an "A" and "B" Day.
The goal is to rehab my minor rotator cuff tear and a goofy hip flexor issue (that doesn't bother me when I run or power clean, only when loading below parallel, and really only on the eccentric phase). All of the exercises will be paired with good sleep/recovery, ice/heat and soft tissue work.

For the scapula/rotator cuff/lower trap development part, I'm leaning towards using the Front Lever progression, Manna progression, Ring Rows ,PERFECT chest to bar pull ups (assisted at first) and the LTYP series (that will be every day along with wall slides, probably). For lower body, since I'm rehabing my hip flexor, I'm using pistols and deadlifts. My main questions are 1) should I use a straight arm/bent arm split like this:

Day A
Front Lever
Manna
Deadlift
LYTP

Day B
Pull up
Ring Row
Pistol
Face Pulls

or should I split the straight/bent arm stuff like this:

Day A
Front Lever
Ring Row
Deadlift
LYTP

Day B
Pull up
Manna
Pistol
Face Pulls

Also, Deadlifts will be much heavier than my pistols will be, so should I pair that with any particular set of pulling work?

Thanks.
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