This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is slightly more advanced than previous classes.

Equipment Needed: Yoga Blocks, Tennis Balls (optional)

Time Markers:
0:40 CARs (warm up)
19:20 Scapula Prep (Tall Kneeling or Standing Base)
21:20 Scapular Retraction PAILs/RAILs (Prone Lying Base )
31:00 Scapular Retraction Lift Offs + Elbow Hinge (Prone Lying Base)
35:00 Shoulder External Rotation PAILs/RAILs (Prone Lying Base)
43:45 Shoulder External Rotation Lift Offs (Prone Lying Base)
46:05 Shoulder Internal Rotation Prep (Tall Kneeing Base)
47:06 Shoulder Internal Rotation PAILs/RAILs + Passive Range Holds (Supine Lying Base)
1:11:00 Finishing CARs

Rotation is the fundamental motion of our joints (excluding the spine). For the shoulders, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire shoulder capsule. A lot of times people will train Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a shoulder IR/ER deficits you will want to program in this class consistently every single week.

This is by far my favorite shoulder class available, and I would recommend doing this one at least 1x a week, and maybe even 2x. Especially if you have deficits in rotation.

We're doing 3 rounds of PAILs/RAILs per base now. Though if you feel capped out at 2, don't feel obligated to do 3. There's additional cues in the video regarding that. Always listen to your body.

Hope y'all love this class 👊🏼