Short Class 40: Scapula Pro/Ret/Dep (intermediate+)
4 classes per week
•
46m
This is an advanced class for Scapular Protraction, Retraction, and Depression.
Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.
This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/RAILs bases just for the scapula.
We’ll do 3 rounds of PAILs/RAILs and Christa uses weights for certain drills in the class, but always listen to your body and go at your own pace. While this is labeled an advanced class, you can also regress the session by doing one less round of PAILs/RAILs, or lowering the intensity during PAILs/RAILs and other movements, and opting out of using the weights when the time comes. As always, progressive overload is key so build up your capacity gradually.
Hope you enjoy these sweet buttery scap gains!
Up Next in 4 classes per week
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Short Class 41: Shoulder Circuit
Here’s a quick Shoulder Circuit snack
Equipment Needed: Yoga blocks. Tennis balls and weights are optional.
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Short Class 60: Scapular Retraction
This will be a single joint focus class for Scapular Retraction
Equipment needed: Yoga blocks and in one drill we're going to be using the wall.
Retraction is one of the most commonly limited areas for peoples in their scapula. In conventional fitness we're often told to retract our scapula to ...
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Short Class 61: Shoulder External Rot...
This will be a single joint focus class for Shoulder External Rotation
The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. We have a single joint focus class for Shoulder IR and now we ha...
