| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Butterfly Shoulder Warmup 6x | Apply constant outwards pressure on the elastic as you raise your arms overhead and back.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
 | Overhead Warm Up Push 6x | Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.Keep your shoulders down and look towards the front.Apply outwards pressure on the elastic the entire time but do not externally rotate your arms. | |
 | Kneeling Ground Clock 4x each side | Connect your hands with an elastic and reach out with your arm. Picture your hands to be the center of a clock. Touch each hour on the clock and come back the the center between ever reach.Engage your core to stabilize your position.Keep your elbows locked and slide your hand over the floor. | |
 | Shoulder Warm Up with Elastic 4x each | Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest.Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating.Exhale as you open your shoulders. | |
 | Shoulder Opener on Knees 2x40sec | Lock your elbows and slightly depress your shoulders.Place your knees far enough so they are behind the hips and not right underneath them.Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch. | |
 | 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. | |
 | Shoulder Lift - Chest to Wall 2x6 | Keep your quads, hips and chest connected with the wall at all times.Lock your elbows and look at your hands. | |
 | Shoulder Lift on Floor with Elastic 2x4 | Hover your chin close to the floor.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. | |
 | L Forearmstand Shoulder Shrug with Feet on Box 2x8 | Look at the floor between your forearms.Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall! | |
 | L Handstand Single Leg Isolation 2x2 each side alternating | With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the starting position.Engage your back and pull your hips into a slight anterior pelvic tilt when you are brining the leg back to the wall to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension. | |
 | Kneeling Shoulder Shrug 1x12 | 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! | |
 | Kneeling Shoulder Shrug with Elastic - Chest to Wall 2x12 | 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! |