The Program Vault
Shoulder Mobility — an 11-movement shoulder mobility routine in three sections: release, mobility, and activation. Do the session 2–4 times per week. Equipment: foam roller, lacrosse/massage ball, PVC dowel, light loop/resistance band. Every movement includes a video demo. Release: Thoracic Spine Foam Rolling & Extension, Foam Roller Latissimus Dorsi Release, Lacrosse Ball Pec Minor & Major Release, Posterior Rotator Cuff & Infraspinatus Release. Mobility: Quadruped Thoracic Rotations, PVC / Dowel Shoulder Pass-Throughs, Prone Y-T-W Scapular Raises, Scapular Wall Slides with Liftoff. Activation: Resistance Band Pull-Aparts, Half-Kneeling 90-90 Rotational Control, Band / Cable Face Pull with External Rotation.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Thoracic Spine Foam Rolling & Extension
2 x 10
B
Foam Roller Latissimus Dorsi Release
C
Lacrosse Ball Pec Minor & Major Release
D
Posterior Rotator Cuff & Infraspinatus Release
E
Quadruped Thoracic Rotations
2 x 10
F
PVC / Dowel Shoulder Pass-Throughs
2 x 12
G
Prone Y-T-W Scapular Raises
2 x 8
H
Scapular Wall Slides with Liftoff
2 x 10
I
Resistance Band Pull-Aparts
3 x 20
J
Half-Kneeling 90-90 Rotational Control
2 x 10
K
Band / Cable Face Pull with External Rotation
3 x 15
