Coaching Group – Dashboard – Testing

WARM UP

workout_number	sort_number	Exercise	How to/Cues
a	1	Shoulder Stretch Wall Slides 8x	Look at your hands as they slide on the wall. Once your arms approach the top and begin to lock out push your chest towards the wall for a gentle back stetch. Keep your shoulders depressed and squared with your hips.
a	2	Shoulder Opener on Knees at Wall 2x40sec	Lock your elbows and slightly depress your shoulders. Place your knees about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
a	3	Shoulder Lifts on Floor at Wall 8x	Keep your fingers connected with the wall whilst lifting the hands. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
	4
b	5	Active Shoulder Opener at Wall with Elastic 6x each	Keep your elbows locked and hands shoulder wide apart. Exhale every time you move into the stretch.
b	6	Shoulder Opener at Wall 2x40sec	Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
b	7	Back to the Wall Shoulder Shrugs 8x	Keep your hands shoulder wide apart and lock your elbows. Mimic the handstand position by tilting your head back slightly and looking up towards the hands. Engage your core and avoid arching your back as good as you can!
	8
c	9	Foam Roller Lat Stretch 8x	Rotate your hands to face each other and keep your shoulders low the entire time. Look at your hands. Engage your core to keep your back straight and to focus the stretch into your shoulders. Fully extend your elbows on top and push your armpits towards the floor.
c	10	Shoulder Openers on Knees with Bent Elbows - Looking at Elbows 30sec	Place your head back looking past your elbows and gently push your armpits towards the floor. Allow your back to arch. Keep your hands close to your shoulder blades at all times. Keep your knees underneath your hips at all times.
c	11	Shoulder Openers on Knees with Bent Elbows - Chin on Chest 30sec	Place your chin on your chest and gently push your armpits towards the floor. Keep your hands close to your shoulder blades at all times. Keep your knees underneath your hips at all times.
c	12	Active Shoulder Openers on Back 8x	Engage your core and avoid arching your back as good as you can! Look at your hands and keep them around shoulder width apart. Lock your elbows.
	13
d	14	Foam Roller Lat Stretch at Wall 8x	Rotate your hands to face each other and keep your shoulders low the entire time. Look at the wall. Engage your core to keep your back straight and to focus the stretch into your shoulders. Fully extend your elbows on top and push your armpits towards the wall.
d	15	Shoulder Opener at Wall - Chin to Chest 30sec	Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Once your head touches the wall slide your hands lower and push your hips towards the wall for an additional stretch in your back.
d	16	Kneeling Shoulder Shrugs with Elastic Chest to Wall 12x	Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
	17
e	18	Shoulder Stretch Wall Slides 8x	Look at your hands as they slide on the wall. Once your arms approach the top and begin to lock out push your chest towards the wall for a gentle back stetch. Keep your shoulders depressed and squared with your hips.
e	19	Shoulder Opener on Knees at Wall 2x40sec	Lock your elbows and slightly depress your shoulders. Place your knees about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
e	20	Shoulder Lifts on Floor at Wall 8x	Keep your fingers connected with the wall whilst lifting the hands. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
	21
f	22	Active Shoulder Opener at Wall with Elastic 6x each	Keep your elbows locked and hands shoulder wide apart. Exhale every time you move into the stretch.
f	23	Shoulder Opener at Wall 2x40sec	Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
f	24	Back to the Wall Shoulder Shrugs 8x	Keep your hands shoulder wide apart and lock your elbows. Mimic the handstand position by tilting your head back slightly and looking up towards the hands. Engage your core and avoid arching your back as good as you can!
	25
g	26	Foam Roller Lat Stretch 8x	Rotate your hands to face each other and keep your shoulders low the entire time. Look at your hands. Engage your core to keep your back straight and to focus the stretch into your shoulders. Fully extend your elbows on top and push your armpits towards the floor.
g	27	Shoulder Openers on Knees with Bent Elbows - Looking at Elbows 30sec	Place your head back looking past your elbows and gently push your armpits towards the floor. Allow your back to arch. Keep your hands close to your shoulder blades at all times. Keep your knees underneath your hips at all times.
g	28	Shoulder Openers on Knees with Bent Elbows - Chin on Chest 30sec	Place your chin on your chest and gently push your armpits towards the floor. Keep your hands close to your shoulder blades at all times. Keep your knees underneath your hips at all times.
g	29	Active Shoulder Openers on Back 8x	Engage your core and avoid arching your back as good as you can! Look at your hands and keep them around shoulder width apart. Lock your elbows.
	30
h	31	Foam Roller Lat Stretch at Wall 8x	Rotate your hands to face each other and keep your shoulders low the entire time. Look at the wall. Engage your core to keep your back straight and to focus the stretch into your shoulders. Fully extend your elbows on top and push your armpits towards the wall.
h	32	Shoulder Opener at Wall - Chin to Chest 30sec	Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Once your head touches the wall slide your hands lower and push your hips towards the wall for an additional stretch in your back.
h	33	Kneeling Shoulder Shrugs with Elastic Chest to Wall 12x	Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
	34
i	35	Shoulder Stretch Wall Slides 8x	Look at your hands as they slide on the wall. Once your arms approach the top and begin to lock out push your chest towards the wall for a gentle back stetch. Keep your shoulders depressed and squared with your hips.
i	36	Shoulder Opener on Knees at Wall 2x40sec	Lock your elbows and slightly depress your shoulders. Place your knees about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
i	37	Shoulder Lifts on Floor at Wall 8x	Keep your fingers connected with the wall whilst lifting the hands. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
	38
j	39	Active Shoulder Opener at Wall with Elastic 6x each	Keep your elbows locked and hands shoulder wide apart. Exhale every time you move into the stretch.
j	40	Shoulder Opener at Wall 2x40sec	Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
j	41	Back to the Wall Shoulder Shrugs 8x	Keep your hands shoulder wide apart and lock your elbows. Mimic the handstand position by tilting your head back slightly and looking up towards the hands. Engage your core and avoid arching your back as good as you can!
	42
k	43	Foam Roller Lat Stretch 8x	Rotate your hands to face each other and keep your shoulders low the entire time. Look at your hands. Engage your core to keep your back straight and to focus the stretch into your shoulders. Fully extend your elbows on top and push your armpits towards the floor.
k	44	Shoulder Openers on Knees with Bent Elbows - Looking at Elbows 30sec	Place your head back looking past your elbows and gently push your armpits towards the floor. Allow your back to arch. Keep your hands close to your shoulder blades at all times. Keep your knees underneath your hips at all times.
k	45	Shoulder Openers on Knees with Bent Elbows - Chin on Chest 30sec	Place your chin on your chest and gently push your armpits towards the floor. Keep your hands close to your shoulder blades at all times. Keep your knees underneath your hips at all times.
k	46	Active Shoulder Openers on Back 8x	Engage your core and avoid arching your back as good as you can! Look at your hands and keep them around shoulder width apart. Lock your elbows.
	47
l	48	Foam Roller Lat Stretch at Wall 8x	Rotate your hands to face each other and keep your shoulders low the entire time. Look at the wall. Engage your core to keep your back straight and to focus the stretch into your shoulders. Fully extend your elbows on top and push your armpits towards the wall.
l	49	Shoulder Opener at Wall - Chin to Chest 30sec	Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Once your head touches the wall slide your hands lower and push your hips towards the wall for an additional stretch in your back.
l	50	Kneeling Shoulder Shrugs with Elastic Chest to Wall 12x	Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!