I will buy some resistance bands, they are a great idea. would -- http:// http://www.you tube. com/watch?v=8r0HZ8_u-7U
-- and -- http:// http://www.you tube. com/watch?v=POHGnlgxAkc
-- be considered the correct way to do it? (sorry ive had to space it, i cant post links yet)
For my experience with bands, I always do band pull-aparts, behind the neck pull-aparts and shoulder dislocations. Until I get harder bands, everythings done with light bands.
But yeah, to the point. Those videos look to be alright. I never insert hip/lower body movement to pull-aparts. But I quess that can't harm at all. It might even be useful. But not necessary. Facepulls looked alright also.
as for rows, ill have a go at inverted rows on the underside of my table, thanks dub for the bret contreras video.
i hadnt thought of this! in the comments section there was mention that bench dips can be quite bad for the shoulder, is this the case? if so would it be safer trying to find a way to do tricep dips?
Make sure the table doesn't come down on you! To the latter question I will not answer, as here are many better shoulder specialists here, who know more about the issue. I can see where the mention is coming from, but I'm not sure if it's that serious or harmful. It comes from the people who don't like behind the neck OH-presses and such.
lastly (thanks for all the info to look through!) would i be better doing the single leg hip thrust, the "pistol" squat, or both? i plan to keep running the stairs too, as i want to maintain fairly good cardio levels, i play football (soccer) regularly but the stairs feel like they work my legs very well!
I'm not sure if running the stairs is equal to workout exercises. With lots of reps it's quite similar, they are both anaerobic lactic exercises. But, running the stairs aren't really the same like low-squats or some serious posterior chain work. I would probably recommend lower body exercises, atleast once or twice a week. Maybe you can alter the two, or sometimes do both. Depends on your liking.