TECHNIQUE

PHASE 1 – LATERAL RAISE
1. The athlete will begin while standing with dumbbells in hand.
2. He will raise the dumbbells laterally.
3. Once the arms have reached a parallel position with the floor, he will then move the dumbbells while maintaining the parallel position in front of his body. He will then lower the weight.

PHASE 2 – FRONT RAISE
1. The athlete will perform a front raise.
2. Once the arms are parallel to the ground with a frontal raise, he will move the dumbbells while maintaining the parallel position to the sides of his body.
3. He will lower the weight to his side.

COACHING POINTS

1. The technique described would count as one repetition and two directions.

STABILITY BALL LEG CURL WORKOUT

1. Peak Phase – 3 sets – 2 directions – 8 reps
Week 9: Repetitions for each set – 3 x 2 x 8
Week 10: Repetitions for each set – 3 x 2 x 8
Week 11: Repetitions for each set – 3 x 2 x 8
Week 12: Repetitions for each set – 3 x 2 x 8

Click here for video showing how to properly perform the badger shoulder raises.

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