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Shoulder rehab + Swim + Bike to gym — Exercise Guide

Wednesday, Sep 23, 2026 · Form cues + demo videos + article fallbacks
Each card has three fallback links — Video, Articles, Images — if you want a different teaching angle.

Notes

EXTRA Bike to gym
20 min
No diagram yet — tap a link below for form guidance on "Bike to gym".
▶Video ◉Articles ◇Images
EXTRA Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
No diagram yet — tap a link below for form guidance on "Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10".
▶Video ◉Articles ◇Images
EXTRA Bike home
20 min
No diagram yet — tap a link below for form guidance on "Bike home".
▶Video ◉Articles ◇Images
EXTRA Ice 10-15 min after, only if sore (thin towel barrier)
No diagram yet — tap a link below for form guidance on "Ice 10-15 min after, only if sore (thin towel barrier)".
▶Video ◉Articles ◇Images

Rehab Routine

EXTRA Heat 10-15 min (hot shower) before prehab
No diagram yet — tap a link below for form guidance on "Heat 10-15 min (hot shower) before prehab".
▶Video ◉Articles ◇Images
EXTRA Deck prehab: band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
No diagram yet — tap a link below for form guidance on "Deck prehab: band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10".
▶Video ◉Articles ◇Images

Warm-up

WARM-UP General warm-up from plan: Swim, 1,050m total: 200m easy free warmup, 450m free main set (bilateral breathing), 200m backstroke, 200m kick on back (arms at sides)
no paddles, no overhead kickboard
Easy cardio + dynamic mobility
5 min easy cardio (bike, jog, row) to elevate heart rate, then dynamic mobility: leg swings, hip openers, thoracic rotations, banded shoulder pass-throughs.
Goal: prime hips and shoulders. Don't skip T-spine rotations if rotational or overhead work is coming up.
▶Video ◉Articles ◇Images
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