16 May Carry – Front Rack, Unilateral, In Place
HOW: Start by standing with a kettlebell in one hand. Bring the kettlebell up into the front rack position. Squeeze your elbow in engaging your shoulder blade muscles. Shift your weight to one side as you bring the other knee to your chest. Alternate...
16 May Carry – Front Rack, Bilateral, In Place
HOW: Start by standing with a kettlebell in each hand. Bring the kettlebell up into the front rack position. Squeeze your elbows in engaging your shoulder blade muscles. Shift your weight to one side as you bring the other knee to your chest. Alternate...
16 May Dolphin Push Up
HOW: Start in the plank position with your forearms on the ground, flat back, and your toes pushing into the ground. Push into the ground lifting your hips up into a diagonal direction. Keep pushing into the ground with your shoulders and keep your...
16 May Prone Scapula Squeeze
HOW: Start by lying on your stomach with your arms down at your side. Put your chin on the ground looking straight ahead. Squeeze your shoulder blades together and down towards your mid back at the same time. Slowly contract and relax for the...
13 May Hanging Shoulder Shrug
HOW: Start by bringing your arms up and grabbing onto the wide grips in a pull up bar. Let your body hang down with your knees slightly bent. Using only the muscles in the shoulder blade, pull your body up while keeping your arms...
13 May Side Lying Posterior Cuff Shoulder Stretch
HOW: Start by lying on your side. Bring the top leg up and bend at the knee. Let that knee relax on the ground. Straighten the bottom arm straight out in front of you. Place your other hand on the ground and turn your...
13 May Quadruped Shoulder Roll
HOW: Start on your hands in knees. Your hands should be under your shoulders with your palms down. Your knees should be under your hips. Keep your elbows locked, and rotate your shoulder blades down, up, forward, and back down. Do this in a...
13 May Kneeling Pec and Bicep Stretch
HOW: Start in a kneeling position. Perform the stretch by interlocking your hands and fingers behind your back. While keeping your chest up, squeeze your shoulder blades back, straighten your arms, and rotate your palms down. Reach back and stretch as far as you...
09 May Shoulder Lawnmower – Band
HOW: Start with your opposite foot in front of the other in a split stance position. Anchor a band in front of you at floor weight. Holding the band on the side with the leg back, reach down and across. Bring your arm back...
09 May Shoulder Lawnmower – Dumbbell
HOW: Start with your opposite foot in front of the other. Holding the dumbbell on the side with the leg back, reach down and across. Bring the dumbbell back up to your side as you rotate your shoulder back and open your chest, ending...
