3 classes per week
Week 1:
Day 1: Class 2
Day 2: Short Class 5
Day 3: Short Class 6
Week 2:
Day 1: Class 4
Day 2: Short Class 67
Day 3: Short Class 5
Week 3:
Day 1: Class 2
Day 2: Short Class 82
Day 3: Short Class 6
Week 4:
Day 1: Class 4
Day 2: Short Class 5
Day 3: Short Class 6
Week 5:
Day 1: Short Class 2
Day 2: Short Class 67
Day 3: Short Class 47
Week 6:
Day 1: Short Class 12
Day 2: Short Class 82
Day 3: Short Class 6
Week 7:
Day 1: Short Class 2
Day 2: Short Class 5
Day 3: Short Class 6
Week 8:
Day 1: Short Class 20
Day 2: Short Class 67
Day 3: Short Class 47
This program is for beginners who want to train just their upper body. We will be targeting the shoulder, scapula, neck, wrist, and elbows. This program has classes 3x a week for 2 months. I recommend you space out the sessions with an even amount of days in-between for better recovery if possible (but not mandatory). Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.
A reminder - at no point should you work in any range of motion that creates pain. Also be mindful of keeping your intensity levels low at first if you need to, especially when training in areas of past injury/pain/dysfunction. Remember, in areas of past injury/pain/dysfunction - the tissue quality could be weak, so the amount of force/stress/load it can absorb will be low at first. Start off at lower intensities if you have to, especially during PAILs/RAILs. Intelligent training is gradually building up and adhering to *progressive* overload.
I hope you enjoy the program!
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Class 2: Shoulder IR/ER + Scapular Retraction
This class is all about the Shoulders and Scapula.
Equipment Needed: Yoga Blocks
Time Markers:
0:24 CARs (warm up)
14:45 Shoulder IR/ER Prep (Kneeling Base)
17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
58:00 Scapular R... -
Class 4: Shoulder Flexion & Adduction, Scapular Protraction
Another class for Shoulders and Scapula
Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.
Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexi... -
Short Class 2: Shoulder IR/ER + Scapular Retraction
This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling... -
Short Class 5: Wrist
This class is all about the Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.
No equipment needed.
Time Markers:
0:08 Wrist CARs
2:10 Wrist Extension PAILs/RAILs (Collapsed Quadrupedal Base)
10:45 Wrist Extension Lift Offs (Collapsed Quadrupedal Base... -
Short Class 6: Elbows
This class is all about the Elbows. We'll target 3 joint positions for the elbows: pronation, supination, and flexion.
Equipment needed: A Stick
Time Markers:
0:15 Pronation/Supination (Seated Base)
1:27 Elbow CARs (Seated Base)
2:32 Elbow Pronation PAILs/RAILs + Lift Offs (Seated Base)
20:28 ... -
Short Class 12: Shoulder Flexion & Extension
This class focuses on Shoulder Flexion and Extension
Equipment Needed: Yoga Blocks. A Stick (optional)
Time Markers:
0:16 CARs (warm up)
5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
16:50 Shoulder Extension PAILs/RAILs (Seated Base)
24... -
Short Class 20: Shoulder Abduction & Adduction
This class will focus on Shoulder Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:08 CARs (warm up)
2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
35:32 Finishing CARsHere we’ll explore ...
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Short Class 47: Wrist Flexion and Extension
In this class we’ll target both Wrist Flexion and Extension
No equipment needed.
The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, front squats, muscle ups, straight arm planks, etc.
This class will be a great option for those who have ...
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Short Class 67: Neck Extension and Flexion
This class is for Neck (Cervical Spine) Flexion and Extension
No Equipment Needed.
The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength ...
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Short Class 82: Neck Lateral Flexion
This class is for Neck (Cervical Spine) Lateral Flexion
No Equipment Needed.
The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength traini...