Uploaded August 2026 | Updated September 2026, 3 hours ago

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PNF next level! Watch my first video (youtu.be/z-mU4pJos1Q) and when you are ready to add resistance for more strengthening, follow me in this video. These D1 and D2 diagonal patterns are performed with a resistance band and free weights.

Timestamps:
00:00 - Intro
01:13 - D1 Right arm with water bottle (free weight)
03:40 - D1 Left arm with water bottle (free weight)
06:01 - D1 Right arm with resistance band (flexion focus)
07:25 - D1 Left arm with resistance band (flexion focus)
09:25 - D1 Left arm with resistance band (extension focus)
10:19 - D1 Right arm with resistance band (extension focus)
11:34 - D2 Right arm with water bottle
13:26 - D2 Left arm with water bottle
15:00 - D2 Right arm with resistance band (flexion focus)
16:36 - D2 Left arm with resistance band (flexion focus)
18:00 - D2 with resistance band extension focus explanation
18:51 - Frequency, tips, progressions

Other video links:
PNF Upper Extremities Range of Motion only: youtu.be/z-mU4pJos1Q
Shoulder and Upper Extremity Rehab playlist: bit.ly/ShoulderPlaylist

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