Shoulders & Upper back
Level 2
Level 2 - 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
Seated Behind the Head Press IR
2 sets, 12 reps
Sit tall on the floor with legs extended and spine upright, anchoring a resistance band behind you. Loop the band around the front of your hands with elbows at shoulder height and bent 90 degrees in a goalpost position, palms forward. Press your arms forward and overhead in a controlled arc, maintaining the 90-degree angle, then slowly return to start. The band’s backward pull challenges your control of internal rotation, so keep ribs down, glutes and core engaged, and avoid compensating through the neck or lower back.
Yoga Ball 1/2 Black Burn Sweep
2 sets, 12 reps
Kneel with a yoga ball under your torso, chest supported and parallel to the floor, and place the backs of your hands on your glutes with thumbs facing in. Sweep your arms out into a T with palms down, briefly lowering hands to the floor, then reverse the motion to return hands to your glutes. Keep the chest stable, avoid momentum, and focus on scapular movement and fluid shoulder control throughout.
Yoga Ball Wall Circles
2 sets, 10 reps each
Stand facing a wall with a yoga ball at shoulder height, one palm pressing into it with the arm straight. Make slow, controlled circles with the ball, moving from the shoulder blade rather than the elbow or wrist, completing reps in one direction before reversing. Maintain a tall posture with core engaged, avoid shrugging, and prioritize smooth scapular motion over speed.
Group 2
1/2 Kneeling Wall Thoracic Rotations
2 sets, 8 reps each
In a half-kneeling position parallel to a wall, place the inside knee up and interlace fingers behind your head with elbows flared. Rotate the torso by drawing a large arc with the wall-side elbow, opening the chest toward the wall, pausing to squeeze the shoulder blades, then return to start. Keep hips square, core engaged, and avoid rotating the pelvis so the motion stays in the thoracic spine.
Weighted SA Rotations
2 sets, 8 reps each
Stand tall holding a light weight in one hand, palm facing away. Rotate the palm up as you sweep the arm across the body and overhead, then rotate it forward as the arm lowers behind into extension, finishing with the back of the hand on your glute or low back. Reverse the motion smoothly to return to start. Move slowly through the full range, keeping the core engaged and torso stable, avoiding spinal compensation.
Group 3
Banded Chciken Wing IR
2 sets, 15 reps
Anchor a band at waist height and loop it above your elbows, placing the backs of your hands on your glutes. Let the band pull your elbows back into external rotation, then actively press your elbows forward while keeping hands fixed, engaging the internal rotators. Slowly return to start as the band guides you back. Stay tall, ribs down, and avoid shrugging or arching while focusing on shoulder blade control.
Banded Chicken Wing ER
2 sets, 15 reps
With the same setup, face the anchor so the band pulls elbows slightly forward into internal rotation, hands resting lightly on your glutes. Actively flare elbows back to engage external rotators, then return slowly as the band draws them in. Maintain contact of hands to glutes, move with control, and avoid shrugging or arching while strengthening the posterior cuff.
Group 4
Seated Behind the Head Press ER
2 sets, 12 reps
Sit tall with legs extended and spine upright, anchoring a band in front. Loop it around the backs of your hands with elbows bent 90 degrees at shoulder height in a goalpost position. Press arms forward and overhead in a controlled arc, then return slowly to start. The band’s forward pull challenges your control of external rotation, so keep ribs down, core and glutes engaged, and avoid neck or back compensation.
Supine Pendelums
2 sets, 10 reps each
Lie on your back with one arm out to the side in a half goalpost position, elbow resting on a block, and hold a light weight with the forearm vertical. Slowly rotate the shoulder so the weight lowers toward the floor in external rotation, then reverse into internal rotation, moving only as far as pain-free range allows. Keep the elbow supported, use a light load, and focus on smooth, controlled motion through the joint.
Primal Checks
2 sets, 10 reps each
Lie face down with toes and knees on the ground, hands interlaced or placed lightly by your head. Lift your chest slightly while keeping eyes down, squeeze shoulder blades, then rotate through the thoracic spine to tap one elbow toward the floor on the opposite side, return to center, and repeat to the other side. After both sides, lower the chest to reset for one rep, maintaining a neutral neck throughout.
Group 5
1/2 Kneeling Slider SA rotations (IR/ER)
2 sets, 12 reps each
In a half-kneeling stance parallel to a wall, place the inside arm straight against the wall at shoulder height, pressing into a towel or slider. With core and glutes engaged, rotate the arm upward and outward into external rotation, then downward and across into internal rotation, keeping the arm straight and pressure constant. Perform smoothly through the shoulder joint without trunk movement; one cycle equals one rep.
Banded I's To Snow Angel
2 sets, 12 reps
Anchor a band at hip height, hold with palms up, and step back to create tension. Start with arms extended forward in an I position, elbows slightly bent and externally rotated with thumbs up. Pull the band down into a low I to engage the lats, then sweep arms outward and overhead in a controlled snow-angel path, reversing to return. Keep palms facing forward, ribs down, and motion fluid to strengthen the lats, shoulders, and mid-back.
HOURS
Monday: 8am – 7pm
Tuesday: 10am – 7pm
Wednesday: 10am – 7pm
Thursday: 8am – 7pm
Friday: 10am – 5pm
Saturday: 10am – 5pm
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