Video 707 | ISO-Band Day 09 (30 minutes) with Lauren Eirk
The ISO-Band Program
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19-Sep-2025
Day nine of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform rotation in the shoulder joints. The shoulder muscles and rotator cuff will be addressed throughout. All of the positions that we will practice in this video center around the transverse plane.
Begin with some standing warm-ups for the shoulder. Attaching the band to the chair, we will perform some flexion/extension motions while performing internal and external rotation in the shoulder. After a few sets, a second band will be added for even greater intensity.
After this, we will directly target internal and external rotation in the shoulder with the arms at the side and the elbow at 90 degrees, which is a position that is accessible to all people. A thigh band will also be used isometrically for external rotation in abduction (out to the side) as we travel overhead. A theraband will be used for internal rotation and adduction (across the body) as well.
These exercises are essential for shoulder rehab and prehab. All levels are welcome.
Purchase Products used on this video from Amazon:
Theraband: https://amzn.to/3c2lfOq
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Yoga Mat: https://amzn.to/2ZDSMrH
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