Shoulder Mobility

Rasta Runner

Mobility, Endurance
Coach
Dan Holguin

For the majority of my athletic career, I neglected shoulder mobility...guess I just never took it seriously; figured I could just get by without it.

All of that changed in 2015 when I started competing on the NBC show, American Ninja Warrior.

I quickly realized that with all the hanging & swinging movements I was doing in training, my shoulders were garbage; literal trash.

After my first season of the show, I immediately went in for surgery.

Six painful months of sleeping on the couch & physical therapy every single day gave me an appreciation for shoulder health I’d never had before.

I say all of that to say this...

Mobility must be at the foundation of all you in both training & competition.

It reduces your risk of injury, makes you stronger, & will add YEARS to your career.

Mobility equals resiliency.

Since getting that surgery & dedicating a substantial amount of time to shoulder mobility, they’re stronger & more resilient now than ever before.

Over the next 4 weeks, I’m going to lead you through mobilizing & strengthening all six major functions of the shoulder.

This will be one of the best investments you’ve ever made in your training or athletic pursuits!

$29
Get Shoulder Mobility
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Keep Doing What You Love
More mobility means more freedom. Whether it's competing in America Ninja Warrior, the playground with your kids, lifting heavy weights, or anything else that life demands from you!
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No Guesswork, No Headaches
I've made this so easy...Each movement will have a clickable link that will show a full speed demonstration followed by a s second video showing my cues on the finer details; all are within the app.
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Programming from a Pro
I've been a high level athlete my whole life and have learned from the best coaches and trainers in the world. This program is the culmination of everything I've learned and is meant to be progressive throughout each day we train together.
Features
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Programming 3 days per week
Choose a minimum of 3 days per week but give yourself a day of rest in between. For example, Monday/Wednesday/Friday.
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Exercise Video Guidance
Movement demos will be in-app so you're not guessing what to do or how to do it.
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Detailed, expert instruction
Beyond just sets and reps, you'll get all the details so you know exactly what I'm looking for.
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Delivered through TrainHeroic
I've partnered with the best in the business so that you get your program on your phone, in an app fast enough to keep up with your training.
Equipment
Required
Dumbbell, Bands, Bodyweight, Pull Up Bar, Hand Towel
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Sample Week
Week 1 of 6-week program
Sunday
Prep Week Day 1

Prep Week

A

This is simply a prep week and each day, I'll have a message like the one you just saw, in anticipation of next week's training.

Monday
Prep Week Day 2

Schedule Your Training

A

Choose a minimum of 3 days per week but give yourself a day of rest in between. For example, Monday/Wednesday/Friday. --Block off 45 minutes per session. --Set this as a recurring appointment for the next 4 weeks.

Tuesday
Prep Week Day 3

Prep Week

A

This is simply a prep week and each day, I'll have a message like the one you just saw, in anticipation of next week's training.

Wednesday
Prep Week Day 4

Prep Week

A

This is simply a prep week and each day, I'll have a message like the one you just saw, in anticipation of next week's training.

Thursday
Prep Week Day 5

Prep Week

A

This is simply a prep week and each day, I'll have a message like the one you just saw, in anticipation of next week's training.

Friday
Prep Week Day 6

Prep Week

A

This is simply a prep week and each day, I'll have a message like the one you just saw, in anticipation of next week's training.

Saturday
Prep Week Day 6

Prep Week

A

This is simply a prep week and each day, I'll have a message like the one you just saw, in anticipation of next week's training.

Coach
More from Rasta Runner
coach-avatar Dan Holguin

I'm stoked to help rad people get better and have more fun in life so if that’s you, if you’re ready to make it happen, start here.

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Unlock Better Shoulder Mobility

Get all 4 weeks for just $29!

Get Shoulder Mobility
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FAQs
Why is there a mobility and strength section within each week?
Studies have proven that to create lasting mobility, you must add a strength and stability component following the mobilization work. Because of this, you will always start with mobility then a strength workout to immediately follow.
What are the major functions of shoulder mobility that we'll focus on?
Flexion, Extension, Abduction, Adduction, Internal Rotation, External Rotation
What if I don't have equipment used in an exercise?
There are only a few exercises where I’m using equipment that you may not have access to; like a dumbbell or band. I encourage you to get creative with what you have! Maybe you have a soup can or laundry detergent bottle...find a way! If not, just use your bodyweight :)
Can I sub in different exercises?
Sure. You are welcome to modify exercises to meet your fitness level or to work around an injury.
Shoulder Mobility
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