# Shoulders - dips

Exercise	Sets	Reps	Weight
Band pulls - all around warmup
Ring dips	4	6
Ring top holds	4	6
Band sword draw	3 each arm	10	red
Woodchopper (reverse of bBand shoulder circles (alternate front rear)	3	10	red then black
Band sword draw)	3 each arm	10	red
Pushup-plus	3	6
External rotation press	3	6
Interal-rotation-press	3	6
IR-High	3	8 each side	6
ER-High (IR but pulling back - isometric hold)	3	8 each side	6
ER-mid (IR but pulling back - isometric hold)	3	8 each side	6
Side lying external rotation	3	8	8kg
1 arm Overhead dumbell extension	3	6	18 kg
T/W/♦/Y	3	20

https://www.myodetox.com/learn/top-5-rotator-cuff-exercises-rotate-cuffs-properly/

https://builtwithscience.com/rotator-cuff-exercises/Band hold - from above head|3|1 min|red/black/red| |Band flyes|3|10|red/?| |Halo|3|10 each way|12 kg| |1 arm Overhead dumbell extension|3|6|18 kg| |T/W/♦/Y|3|20|| |Shoulder dislocations - on bench|3|10|| |?Sleeper stretch|3|30 secs each side|

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