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Description

Shoulder and plantar fasciitis rehab strength workout


Exercises

Set 1: 1 round
Moderate Elliptical
Resistance: Moderate
Effort: Moderate
Moderate Elliptical
10 minutes

Set 2: 1 round
Walking Lunges
Walking Lunges
1 minute
Rest
Rest
30 seconds
Y-T-A
Y-T-A
12 reps
Rest
Rest
30 seconds
Resistance: Moderate
Seated Cable Row
12 reps
Rest
Rest
30 seconds
Bicycle Crunches
Bicycle Crunches
12 reps
Rest
Rest
30 seconds
Clams
Clams
12 reps
Rest
Rest
30 seconds
Effort: Light
Shoulder External Rotation (Restricted Range)
8 reps
Rest
Rest
30 seconds
Shoulder Internal Rotation
8 reps
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
12 reps

Set 3: 1 round
Walking Lunges
Walking Lunges
1 minute
Rest
Rest
30 seconds
Y-T-A
Y-T-A
12 reps
Rest
Rest
30 seconds
Resistance: Moderate
Seated Cable Row
12 reps
Rest
Rest
30 seconds
Bicycle Crunches
Bicycle Crunches
12 reps
Rest
Rest
30 seconds
Clams
Clams
12 reps
Rest
Rest
30 seconds
Effort: Light
Shoulder External Rotation (Restricted Range)
8 reps
Rest
Rest
30 seconds
Shoulder Internal Rotation
8 reps
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
12 reps

Set 4: 1 round
Quad Stretches
Quad Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute


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