00:00on it, okay. This one is going to go again in your hand. And again, you're going to do
00:08eccentric phase only. So if I was doing concentric, I'd pull it out, lower it down.
00:14We don't want to do that. We want to grab it, give my body a rest. So when I put
00:20my arm out
00:21and to the start phase, it's easy. That's the rest period. Put the load on, hold it, and then down
00:30into adduction, which is the eccentric abduction, okay. I'm training on the way down. Call it a
00:37negative or a decline if you like, but know that it's a rest period up. It's a training period down,
00:46okay. Six reps, six sets. Now with abduction, what I would do is not go up to 90 degrees.
00:52Sit around between say 60 and maybe 70 degrees as the start point. So when you come up, don't go
01:00all
01:00up high like this, okay. Find out where that 90 degrees is. Come down a little bit, start there,
01:07then put the load on. You've got to hold it initially with the isometric and then lower it down. Now
01:13you're lowering down phase is about three or four seconds, all right. And again, it's going to
01:18going to be, can I get six of them done real slow? No pain, really. You can feel fatigue load.
01:28Like
01:28you feel like, oh, I can feel that tendon, but it doesn't then get sore for two hours afterwards.
01:35Okay. It's fine afterwards. In fact, you probably at the time, the next time you do it, you go,
01:38actually, because I did that training yesterday, it feels a little bit better. Okay. So it's
01:44tolerating that load. If you're getting sore, then either you're not having enough rest, we're not
01:50doing it properly, or this band is too much. Now I've got a double yellow. You might find that's too
01:55hard. You might have to go down to a single green or something. I've just doubled the yellow because
01:59it's cranked it up a bit. But again, that might be too short for you. If you've got a short
02:03band,
02:04it's not going to work. So don't have to have a double, choose a different band that's maybe higher
02:08up and do a single, all right. And just keep working on trying to get this downward phase
02:14as a strengthening phase. I think you've got to note with that is make sure your posture is good.
02:19You're not, you don't want to be forward when you're doing that. So when you're doing abduction,
02:23keep your shoulder back into a bit of a retraction. So your shoulder is flat because you're trying to
02:29also train a little bit of shoulder control as well. You don't want to be hitching your shoulder up or
02:33rolling it forward. So when I go into my abduction, I would sort of set your shoulder at that point
02:40there because you've got the load off here. So you can sort of, okay, get my shoulder right
02:43position, core on, then put it on and then keep your shoulder still or shoulder blade still while
02:50you lower your arm. So you're training a bit of control when you're doing the strengthening of
02:54your supraspinatus. Okay, just as a heads up, if you become a member of this channel, you can get
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