Prone Shoulder External Rotation 90/90 – Plyometric

HOW: Start by lying face down on a table with your arm hanging off of the side. Grab onto a weighted object with that hand. Raise your elbow up to be straight out from your shoulder with your arm bent up creating a 90 degree angle. From here, quickly externally rotate your arm upward, tossing the ball just enough to then catch it and repeat. This process should be done at a quick but controlled speed.  FEEL: You should feel your shoulder muscles working.  COMPENSATION: Don’t let your elbow drop below the table height, keep it in that 90/90 position. Don’t twist your body off of the table.
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