BOMBPROOF Shoulders 💣

Product Highlight: Crossover Symmetry

Serious athletes know the importance of maintaining BOMBPROOF Shoulders. A rigorous strength pre-habilitation practice using Crossover Symmetry can bolster the resilience of the shoulder girdle for athletic longevity and increased performance.

I began training with Crossover Symmetry bands to correct my lateral epicondylitis pain. However, their use has provided me with a balanced and pain free upper back and shoulders that can handle higher volumes of Clubbell and Kettlebell training.

BOMBPROOF Shoulders 💣 highlights the Crossover Symmetry warmup along with choice post-workout rotator cuff training. As always, I recommend my readers to use Indian Clubs, Clubbells, and perform the Scapular Strength Series for overall wellness.

John Parker

July 3, 2024

The Crossover 90/90 (also called an “L Fly”) fires up my shoulder girdles more than any other activation exercise. I feel completely primed after an easy set of eight repetitions.

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Crossover Symmetry Anatomy

Door Mounted Straps

Sturdy door with adequate floor space for the selected movements.

Bands - Heavy + Light Bands

The eye and knee level straps need to be as tight as possible. They become loose after a few times using the bands. I pull them tighter after they lose tension. Shoutout to Diana for letting me hang these on our front door :)

Chart

Crossover Symmetry chart including Activation, Activation+, and Recovery. I typically only perform the Activation series and have had tremendous success with it. However, the backside of this chart has an actual upper back workout that can be performed throughout the week.

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Activation Exercises

These movements are performed prior to any upper body focused training session or when appropriate for rehabilitation or prehabilitation needs.

Eye Level

Tempo: 2-2-2-2

1. Crossover Row x 8 (Heavy)

   

2. Reverse Fly x 8 (Light)

   

3. Crossover Pulldown x 8 (Heavy)

   

Knee Level

Tempo: 2-2-2-2

4. Crossover 90/90 x 8 (Light)

   

5. Crossover Scaption x 8 (Light)

   

6. Crossover Incline Plus x 8 (Heavy)

   

7. Crossover Victory x 8 (Light)

   

Recovery

Tempo 2-2-6-2

Perform movements 1-7 above with a 6 second negative for 10 reps each.

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BOMBPROOF introduces adjunctive resiliency training designed to aid in athletic longevity. Detailing MED self-massage, warmups, strength resilience exercises, and post-workout stretching, these movements are paramount for high-performance athletes.

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Post-Workout Rotator Cuff Training

Tempo: 2-2-2-2

1. Side Lying L-Fly 12+12/3

   

2. Scapular Plane L-Fly 12+12/3

   

I alternate the Side Lying L-Fly and Scapular Plane L-Fly from training session to training session. I will typically use a 5lb-10lb dumbbell.

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Final Thoughts: BOMBPROOF Shoulders 💣

A lack of shoulder mobility and strength is a ticking time bomb. This ball-and-socket joint must be strengthened in a balanced manner while bing exercised in a full ROM (Clubbells help with the mobility/ROM, Crossover Symmetry with the strength).

I decided to highlight Crossover Symmetry because this product has helped me get over daily neck pain and alleviate chronic lateral epicondylosis. The suggested warmup has become a fixture in my routine and I hope it can also help you.

Although pricey ($200), I believe that this product is a worthy investment. However, I have many of my in-person training clients do a similar warm up using the bands and TRX they already own. It’s clunky, but saving cash is always a worthy consideration.

John Parker

July 3, 2024