This will be a single joint focus class for Shoulder Extension

Equipment Needed: We’ll be using a stick

We utilize a stick in this class, but if you don’t have a stick you can get creative. You can do this base from a kneeling position and you can prop your hand up on a table, chair, bench, or some other prop. You can also use stall bars, TRX bands, gymnastic rings, or even a railing. There’s a few ways to get creative with the base if you don’t have a stick.

We’ll be working 3 rounds of PAILs/RAILs in our extension base. Like always, if after the first two rounds you're feeling taxed, you don't have to do the 3rd round, or you can do it at a much lower intensity. Always listen to your body and go at your own pace, and slowly build up over time.

Just a reminder - make sure not to fully lockout your knees if you’re doing this standing. Christa had to learn the hard way 😂.

When you’re training in areas of past injury/pain/dysfunction - it’s really important to keep your intensities levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially, especially during PAILs/RAILs, and gradually build up over time. Adhering to progressive overload.

Hope your shoulders are feeling buttery after this one!