Team Shoulder Mobility
TotalHumanOptimization
MobilityWorlds Best Shoulder Mobility Program
Transform your shoulder mobility, strength, and movement potential while eliminating aches and pains!
In this program you won't find fancy movements, banded joint manipulations or short stretches. In this program you will find real mobility exercises which will result in long term adaptations at the joint level.
This is gonna be the only mobility program you will ever need for your shoulders. Focusing on not only maintaining the health & longevity of your joint but more so improving the resilience ( end range strength ), the range of motion & stability.
A1
Shoulder CARs
1 x 5
A2
Scapula CARs
1 x 10
B
Shoulder Internal Rotation PAILsRAILs
1:30, 0:30
C
Shoulder External Rotation PAILsRAILs
1:30, 0:30
D
Capsular CARs
2 x 10
E
Prone Shoulder Flexion PAILsRAILs
1:30, 0:30
F
Shoulder Extension PAILsRAILs
1:00, 0:30
G
Passive Hang
3 x 0:30
A
Shoulder External Rotation Assessment
B
Shoulder Internal Rotation Assessment
C
Shoulder CARs Assessment
D
Scapula CARs Assessment
A
Shoulder CARs
1 x 5
B
Scapula CARs
1 x 5
C
Axial Rotations
1 x 1:30
A
Shoulder CARs
2 x 5
B
Scapula Work Stick Half Circles
2 x 5
C
Shoulder Internal Rotation BTB PAILsRAILs
1:30, 0:30
D
Shoulder External Rotation in Shoulder Flexion PAILsRAILs
1:30, 0:30
E
Lat Opener
2 x 30
F
SA Stick Shoulder Flexion PAILsRAILs
1:30, 0:30
G
Pike Shoulder Extension Loaded Stretch ER Bias
3 x 5
A
Shoulder CARs
1 x 5
B
Scapula CARs
1 x 5
C
Axial Rotations
1 x 0:45
A
Shoulder CARs
1 x 5
B
Scapula CARs
1 x 5
C
Axial Rotations
1 x 1:30
A
Quadruped Shoulder CARs
2 x 5
B
Quadruped Scapula CARs
2 x 10
C
Prone Scapula Slides
2 x 2
D
Shoulder Adduction MOILs
2 x 5 @ 5
E
Shoulder External Rotation MOILs
2 x 5 @ 5
F
Shoulder Internal Rotation MOILs
2 x 5
G
Shoulder Internal Rotation Loaded ER Hold
2 x 3 @ 10
H
Swimmers Hovers
2 x 5
A
Shoulder CARs
1 x 5
B
Scapula CARs
1 x 5
C
Axial Rotations
1 x 1:30
A
Shoulder CARs
1 x 5
B
Scapula CARs
1 x 5
C
Axial Rotations
1 x 1:30
A
Shoulder CARs
1 x 5
B
Scapula CARs
1 x 5
C
Axial Rotations
1 x 1:30
Jan Schwaderer
A passionate coach for over 10 years now. Certified Strength and Mobility Specialist. Working with Olympians, Professional Strength Athletes & Fitness Enthusiasts from all over the world.
Restore Range. Build Resilience. Elevate Performance.
Get Team Shoulder Mobility
Will H.
Hyrox / Running / Strength Training
Verified Athlete"Coming back from my rotator cuff tear was rough. The shoulder mobility stuff from Jan was the best thing that could happen to my shoulder. I tried and tested a lot of programs and I really wish that I had found this sooner"
Ragnhild S.
Crossfit Games Athlete / Coach
Verified Athlete"The shoulder mobility program from Jan was like a magic pill. I just wanted to get rid of my shoulder discomfort that i experienced in some overhead positions. In the end i not only got rid of the discomfort but also was surprised how much more range and movement freedom i gained as well."
Daniel F.
Calisthenics / Digital Artist
Verified Athlete"Sitting most of the day for my job really messed up my posture and mobility. With Jans mobility program i finally felt motivated again because i instantly felt good progress."