Building Better Scaps

A1: Hands raising scap circles

1-3 x 30s

Use a mirror if available - this is a skill, mobility and understanding drill and it will take a while to get good!

B1: Scapular Pull-Ups

3 x 5-10r

Try to engage the lats and pull high on each rep. Pay attention to each shoulder individually - they should be working equally!

B2: Scapular Push-Ups

3 x 10 reps

Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. If this is too challenging regress the movement and do it standing with hands in front of you.

C1: Amped Up Cat camel

2-3 x all the way through

2-5 normal cat camels

10s with an arched spine finding the muscles in the thoracic

10-20s pulling hands and knees together, still maximally squeezing muscles in thoracic

10s in a rounded position driving hands and knees away from each other.