Shoulders & Upper back
Level 1
Level 1 - Day 1
The exercises in each group are meant to be super sets. Complete 1 set of each exercise before moving on to the 2nd set. Once you’ve completed both sets of each exercise, move on to the next group.
Keep track of your progress and stay consistent with your mobility sessions.
Group 1
Prone IYT Press
2 sets, 5 reps each
Lie face down with legs extended, feet resting on the ground, and chest slightly lifted in a small back extension. Start with elbows bent, thumbs near the shoulders, and shoulder blades gently drawn together. From here, press arms forward into an “I,” return to start, then press diagonally into a “Y,” and finally out to the sides into a “T,” completing one rep. Keep the chest lifted, neck neutral, and shoulder blades controlled without using momentum or arching the low back.
Prone IYT Raises
2 sets, 5 reps each
Begin lying face down with arms extended overhead in an “I” position. Lift arms and chest off the ground, hold briefly, then lower. Repeat in a “Y” at 45 degrees, and finally a “T” directly out to the sides, completing one rep. Keep the motion slow and controlled, engaging the upper back and shoulder blades without straining the lower back or neck.
Group 2
Foam Roller Thoracic Ext
2 sets, 10 reps
Lie on your back with a foam roller across the upper back, knees bent, and hips grounded. Support your head with your hands, then inhale and extend your chest over the roller, focusing on bending through the thoracic spine while avoiding lumbar extension. Hold briefly, then return to neutral and repeat, adjusting the roller slightly up or down to target different segments.
Straight Arm Push Ups
2 sets, 15 reps
In a high plank with arms straight, retract the shoulder blades together, then protract by pressing the floor away and spreading them apart. Hold each end range for two to three seconds while keeping elbows locked, core engaged, and neck relaxed. Modify from quadruped if needed, and focus on sliding the shoulder blades along the rib cage without shrugging.
Group 3
Standing IR /ER Rotations
2 sets, 10 reps each
Stand tall with arms abducted to shoulder height and elbows bent at 90 degrees. One arm starts in external rotation (forearm up, palm forward) and the other in internal rotation (forearm down, palm back). Rotate both shoulders simultaneously to switch positions, alternating back and forth with elbows level. Move slowly with control, focusing on rotator cuff activation without arching the back or hiking the traps.
Standing Banded Shoulder 90 Degree ER
2 sets, 12 reps each
With the arm abducted to 90 degrees and elbow bent to 90 degrees, hold a band anchored in front to provide resistance into internal rotation. From this position, rotate the forearm backward into external rotation, keeping the elbow level with the shoulder. Control the return, avoid shrugging, and focus on isolating the rotation at the shoulder joint.
Standing Banded Shoulder 90 Degree IR
2 sets, 12 reps each
Set up the same way but with the band anchored behind you to provide resistance into external rotation. From here, rotate the forearm forward into internal rotation, keeping the elbow aligned with the shoulder. Move slowly, maintain core engagement, and focus on isolating the internal rotators without compensating through the wrist or spine.
Group 4
Standing Neck/Thoracic Ext/Flex
2 sets, 10 reps
Stand with feet hip-width and fingers interlaced behind the head. With elbows wide, gently guide the chin and upper spine into flexion, pausing briefly, then extend back by opening the elbows and lifting the chest. Keep the motion controlled like a wave through the neck and upper back, avoiding lower back or hip movement, and breathe steadily throughout.
Blackburns
2 sets, 10 reps
Lie face down with arms resting behind you, palms up, and chest slightly lifted. Sweep the arms out and up overhead in a slow, controlled motion like a snow angel, rotating palms inward at the top. Reverse the motion to return to start, keeping the chest lifted but avoiding lumbar strain. Move slowly to build shoulder endurance and scapular control.
Group 5
Quadruped Thoracic Twist
2 sets, 10 reps each
From quadruped, place one hand behind your head and bring the elbow down toward the opposite knee, then rotate upward, reaching the elbow toward the ceiling. Keep hips stable, move through the thoracic spine, and focus on controlled rotation with a deep squeeze between the shoulder blades at the top.
Standing Banded Shoulder ER
2 sets, 15 reps each
Stand with elbow bent to 90 degrees and tucked to your side, holding a band anchored inward. Rotate the forearm outward into external rotation, pause briefly, then return under control. Keep the torso still, ribs down, and focus on precision for shoulder health and rotator cuff strength.
Standing Banded Shoulder IR
2 sets, 15 reps each
With elbow bent to 90 degrees and tucked to your side, hold a band anchored outward. Rotate the forearm inward across the body into internal rotation, pause, then return slowly. Keep the elbow fixed at your side and isolate the shoulder joint without using momentum or trunk movement.
HOURS
Monday: 8am – 7pm
Tuesday: 10am – 7pm
Wednesday: 10am – 7pm
Thursday: 8am – 7pm
Friday: 10am – 5pm
Saturday: 10am – 5pm
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