Shoulders & Upper back
Level 2
Level 2 - Day 2
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
Banded Goal Post
2 sets, 10 reps
Place a resistance band around your wrists with elbows bent at 90 degrees and arms held slightly in front of your body at shoulder height, wrists stacked above elbows and palms facing inward. Keep constant tension in the band as you slowly lower elbows toward your ribcage, maintaining alignment, pause briefly, then raise back up to start. Focus on controlled movement, relaxed shoulders, and steady outward tension.
Banded Goal Post to OH
2 sets, 10 reps
With a resistance band looped around your wrists, start with elbows bent at 90 degrees and tucked at your sides, wrists stacked over elbows. Press out slightly to create tension, then lift your arms into a goalpost position, elbows at shoulder height, and extend arms fully overhead while keeping wrists aligned and band taut. Reverse the motion with control, lowering back to goalpost and then to your sides for one rep.
Penguins
2 sets, 8 reps
With a mini band around your wrists, extend arms straight overhead, palms facing inward and wrists stacked over shoulders. Begin pulsing your hands outward to maintain tension in the band as you slowly lower your straight arms down in front of you until hands touch your body, then continue pulsing as you raise arms back overhead. One full cycle down and up with continuous band tension equals one rep.
Group 2
Shoulder CARS
2 sets, 12 reps each
From quadruped or push-up position with hands under shoulders and core braced, begin drawing a smooth circle with your shoulders by shrugging upward, retracting back, depressing downward, and protracting forward. Connect each “corner” into one continuous circle, then reverse direction after completing your reps. Keep arms straight, breathing steady, and motion controlled to isolate scapular movement.
Supine 90/90 Banded Ys
2 sets, 15 reps
Lie on your back with hips and knees bent at 90 degrees in tabletop, band anchored overhead and threaded between your knees. Hold the band with arms out to the sides, slight bend in elbows, and palms facing in. Press your lower back into the floor to stabilize, then raise arms overhead into a wide Y, keeping ribs down and tension on the band, pause at the top, and return with control. Avoid arching the back throughout.
1/2 Kneeling Banded IR to Raise
2 sets, 12 reps each
In a half-kneeling stance perpendicular to a band anchor, hold the band in the hand closest to the anchor with elbow bent at 90 degrees and tucked to your side. Internally rotate the forearm across the torso until the wrist stacks above the elbow, then lift the entire arm up to shoulder height into a goalpost position. Slowly lower back down and rotate the forearm outward under control to return to start. Keep the torso upright and core engaged to avoid compensation.
Group 3
Yoga Ball (or bench) DB SA Trap Raise
2 sets, 10 reps each
Lie chest-down on a bench or yoga ball with back flat and core engaged, holding a light dumbbell in one hand with palm facing inward. With arm hanging naturally, raise the weight up and slightly forward in a diagonal path to form a “Y” shape, lifting from the shoulder blade instead of the neck. Pause briefly at the top, squeeze the lower trap, then lower with control. Keep the neck relaxed and torso stable throughout.
Powell Raise
2 sets, 10 reps
Lie on your side on a bench with shoulders and hips stacked, holding a light dumbbell in the top hand with a slight bend at the elbow. Start with the arm reaching across the body near the bottom hip, palm facing down, then externally rotate and lift in an arc until the hand points toward the ceiling. Pause at the top, then lower slowly with control. Keep ribs down, avoid twisting, and focus on isolating the external rotators of the shoulder.
Group 4
Beast Banded Clock Shoulder Reaches
2 sets, 5 reps each
In a beast position with knees hovering an inch above the floor, loop a band around your wrists. Keep one hand planted under the shoulder while the other arm performs controlled straight-arm reaches as if moving around a clock face—forward to twelve, diagonally to one or two, out to three, back through four or five, and down to six. Maintain band tension, core stability, and a neutral spine, completing all reps on one side before switching.
Yoga Ball Straight Arm Punch
2 sets, 12 reps
In a three-point stance with one hand and same-side knee on a bench and opposite foot out wide, place a yoga ball under the open-side shoulder with your free arm extended and pressing straight down into the ball. Keeping the arm straight, retract the shoulder blade to lift slightly off the ball, then protract to press firmly back down. Focus on isolating scapular motion while maintaining a neutral spine and core engagement.
Group 5
1/2 Kneeling Banded SA Thoracic Rotation
2 sets, 8 reps each
From a half-kneeling stance facing forward with the band anchored behind you, extend both arms in front with palms in. Hold the band in the hand on the same side as your forward knee, then open your torso toward the banded side, allowing the resistance to pull you into deeper thoracic rotation. Pause at end range, then control the return by pulling against the band. Keep posture tall, hips square, and core engaged to isolate thoracic motion.
Seated DB Rotators
2 sets, 10 reps each
Sit on the edge of a bench with the inside leg bent and propped on the bench as support, and place the elbow of that side on top of the knee holding a light dumbbell. With the elbow bent at 90 degrees, slowly rotate the arm downward into internal rotation, then reverse into external rotation, keeping the elbow fixed as a pivot. Move with control in both directions to strengthen rotators while maintaining shoulder stability.
HOURS
Monday: 8am – 7pm
Tuesday: 10am – 7pm
Wednesday: 10am – 7pm
Thursday: 8am – 7pm
Friday: 10am – 5pm
Saturday: 10am – 5pm
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