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Shoulder rehab + Swim + Bike to gym — Exercise Guide

Friday, Sep 25, 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. If the shoulder's cranky, cut freestyle to 300m and add the difference to backstroke rather than skipping
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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