Exercise cues/tips:

• Start in prone on a bench with the targeted shoulder off the bench 

• Setup the shoulder in 90/90 position with a light weighted ball in hand

• From here, let the ball drop from the hand and catch again in quick successions 

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Muscle groups targeted:

• Rotator cuff

• Shoulder

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Exercise progression:

• Increase weight of ball or increase arc range that catches occur

 

Exercise regression:

• Prone bench banded shoulder IR/ER

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