Short Class 15: Scapular Depression & Elevation
4 classes per week
•
31m
This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.
Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.
Time Markers:
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Elevation/Depression Pushes (Seated Base)
15:55 Scapular CARs (Seated Base)
17:00 Scapular Depression PAILs/RAILs (Standing Base)
26:50 Finishing CARs
We explore new bases and scapular positions we haven’t seen before. Scapular depression is a joint position that many people struggle with. In conventional fitness we often ask people to "pull their shoulders down and back" in many movements, but most people lack the mobility and control to do so, especially in scapular depression. So here we'll develop the range of motion and neurological control in order to depress our scapulas effectively.
Scapular elevation is a joint position that's very important for vertical pressing movements. Think shoulder presses, handstands, and other overhead movements. It's also important in other exercises, and in daily life movements as well.
A healthy scapula is one that can freely move through all 4 joint positions with good range of motion and control. Here we focus on 2 of those joint positions.
Welcome to Scap-City, where the grass is green and the gains are pretty.
Up Next in 4 classes per week
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Short Class 18: Scapular Protraction ...
This Class will feature both Scapular Protraction and Retraction
Equipment Needed: Yoga Blocks and a Stick or Stretching Band
Time Markers:
0:15 CARs (warm-up)
5:33 Scapular Retraction PAILs/RAILs (Prone Lying Base)
12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protract... -
Short Class 20: Shoulder Abduction & ...
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 23: Neck and Pelvis Circuit
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8...
