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You guys have heard me talk about the Knees Over Toes /ATG program on this channel for a while now, and it's obviously good for the knees, right? But I haven't talked much about how this program has also helped my shoulders.

As a volleyball player, I am constantly using my shoulders for hitting and blocking, digging, all sorts of motions. And obviously volleyball is not the only sport that uses the shoulders. There are many, many sports that require a lot of range of motion and strength in the shoulder. And just like the knees are very common injury, the shoulders are as well.

So today in this video, I want to go over my top five favorite exercises from the knees over toes program that has made the biggest impact on my shoulders and my ability to continue to perform my sport well and stay injury free.

ATG Shoulder Standards:

External rotations - 10% of BW for 12 reps

Cross Bench Pullover - 25% of BW for 12 reps

Trap 3 Raise - 10% of BW in each hand for 8 reps

Powell Raise - 10% of BW for 10 reps