Day 1 - burning basics
Slowly growing circles with neck. Scap rolls free. Rotational out to the sides, down the front.
Day 2 - Keep your finger on the pulses
Side to side neck. Side bends. Alternating Scap rolls. Hands pulsing back as the lift. Cactus.
Day 3 - banded forever (the easy way, and the hard way)
Lots and lots of circles here. For each position hit 10 circles one way, 10 the other and then 10 pulses. Start facing away from the anchor point, then repeat facing the other way. The second position will require far more active work from the shoulders!
Day 5 - Strict CARs
Neck
Scaps
Shoulders
Cat Camel
Quadruped Hips
Wrists
Ankles
Day 6 - I’ve got a stick and I’m not afraid to use it
Scap rotations with stick raising. Single Arm shoulder CARs with the stick
Day 7 - Perfect Scap Work (see below)
Perfect Scap Motion Work
A1: Perfect Pulling
1-3 x 4-10 reps
The aim is to make this as mechanical as possible - distinguishing between the scapular pull and then breaking at the elbow .
B1: Perfect Scapular Pushing Prep
1 x 5-10 reps
The point here is not reps, it’s making the motion as perfect as possible. It can be quite challenging - use a mirror or record yourself for additional feedback!
C1: Perfect Scap Pushing with a band
1-2 x 4-10 reps
The aim is to make this as mechanical as possible - distinguishing between the scapular pull and then breaking at the elbow .