NSCA Coach 1.2 | Page 13

NSCA COACH 1.2

TABLE 1. SAMPLE PRE-HABILITATION ROUTINE TO MODIFY INJURY RISK AT THE SHOULDER
EXERCISE

REPETITIONS

SETS

Internal and external rotations

10

1

Shoulder height internal and
external rotations

10

1

Bent-over front raises

10

1

TABLE 2. SAMPLE CIRCUIT WORKOUT
EXERCISE

REPETITIONS

SETS

Cardio (warm-up):
Bike, jog, or treadmill

5 min

Dumbbell paddling

10 each arm

3

Banded pop-ups

10

3

Jumping board balance

10

3

Resisted balance rotations

10 each side

3

Visual balance ball throws

15

3

Straight-arm BOSU
balance rotations

1 min

3

TABLE 3. SAMPLE FLEXIBILITY AND COOL-DOWN ROUTINE
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