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Old 06-15-2012, 06:59 PM   #1
Matt Morris
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

Day B
Pull up
Ring Row
Face Pulls

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

Day A
Front Lever
Ring Row

Day B
Pull up
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?

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Old 06-15-2012, 08:04 PM   #2
Steven Low
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Join Date: Mar 2007
Posts: 3,091

Doesn't matter... both are fine.

What you have is fine if you have some pretty bad anterior imbalances that you need to fix so you don't need to pair anything.
Posts NOT intended as professional medical, training or nutrition advice.
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Old 06-16-2012, 05:32 AM   #3
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245

I don't know what front lever and Manna progression is so maybe that covers it but the upper body stuff you mention all seems to be scapular retraction depression.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 06-16-2012, 06:28 PM   #4
Matt Morris
Join Date: Aug 2011
Location: Madison, Wi
Posts: 78


The goal is to rebalance my shoulders, I'm pretty classically pec/delt over developed and underdeveloped on the low trap/serratus, so that's the focus for the next 8-12 weeks or so.

Per Steven Low's article (I've gotten a ton of great info from Steven):

"The lack of extension exercises in extension/hyperextension is the part where most people go wrong with routine construction. Extension in this plane requires two things that most people neglect to develop strong scapular retractors, posterior delts, and external rotators...
This is why I highly encourage everyone to start training manna if at all possible. It has done wonders for my shoulder health and strength as it effectively balances out a lot of the pushing work."

So the manna and front lever (another pulling movement) are intended to contribute to that and add some needed core work to tie my upper and lower body together.

Thanks for the comments.
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