This is a series of 8 exercises that covers the entire shoulder. From a physiological standpoint, these series of movements cover all muscle groups in the shoulder that are activated when drawing your bow. Posterior, Medial, Anterior, etc. They are designed to strength shoulder stability by targeting the rotator cuff. You do 10 reps for each exercise for a total of 80 reps, and that is considered one set. I would suggest doing 3-5 sets and starting out using no weights and work your way up to 2.5, 5, 7.5 or 10lb dumbbells. I can’t stress enough to not use heavy weights while performing this routine. Using heavy weights could lead to an injury with losing form and the amount of volume. This is a routine from my college days working with collegiate pitchers back when I did some strength and conditioning coaching in college. I have added some exact graphics with the correct form and others with notes that doesn't quite hit the mark. The exercises are to be performed with control and good from.... ie do not just blow through them, take your time and focus on control and form. If you think I have provided something that is incorrect or have questions, please let me know. I will have some other stuff to add before long.
Front Lateral Raise
Side Lateral Raise
Bent Over lateral Raise
V-Up or 45 degree thumbs up lateral Raise
Imagine doing a front lateral raise, but rotating your hands to a thumbs up position and lifting in a 45 degree position forming a "V" when lifting.
Cuban Press
The graphic below displays the sequence to complete 1 rep. You are to complete the rep to the should press and reverse the order back to the start. Once you return to the start position this concludes 1 rep and you are to do a total of 10. This is one that can get you and you should really start to feel the burn.
Internal / External Rotation
Take and hold this slot and rotate back and forth across your body just like the motion below with both hands. Be sure to keep you elbows tucked in tight next to your side. Going from one side to the other is one rep.
Cross Over Lateral Raised Fly
Picture used is to give an ideal illustration of how to perform the move, but you start with you hands crossed at the waist and perform that motion with a straight arm opening up. Follow same plane of motion back to hands crossed at the waist.
Rear Lateral Raise
