Short Class 66: Scapular Protraction
3 classes per week
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29m
Single joint focus class for Scapular Protraction
Equipement needed: Yoga blocks.
Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and control aspect. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements. A healthy scapula is one that moves well in all ranges of motion, and that plays a pivotal role in the health of our shoulders.
We will work 3 rounds of PAILs/RAILs in our Protraction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities.
Hope you feel buttered up after this class!
Up Next in 3 classes per week
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Short Class 80: Elbow Supination
This will be a single joint focus class for Elbow Supination
Equipment Needed: A chair is optional. You can also do the base standing up.
Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional movements. For those who have ...
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Short Class 84: Shoulder Circuit (15m...
This will be a short 15min circuit - a little shoulder snack.
No Equipment Needed
If you're short on time and want to butter up the shoulders, this one is for you.
Here’s the lineup for the class:
1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction
4. ... -
Short Class 94: Scapula Circuit
This will be a short 15min circuit for the Scapula.
Equipment Needed: Yoga blocks, resistance band, and a wall. A weight for a couple movements is optional.
We’ll work through several scapular movements, working one arm at a time and alternating back and forth.
We go at an uptempo pace, but i...
