This class is all about rotational capacity of the shoulders (IR/ER).

Equipment Needed: Yoga Blocks and a Stick (Mobility Stick, PVC, maybe even a broom stick). FYI - for our IR base we'll be seating with our back against the wall.

Time Markers:
0:30 CARs (warm up)
4:50 Capsular CARs (Tall Kneeling Base)
7:00 Side 1 Internal Rotation PAILs/RAILs + Lift Offs (Seated Base)
18:45 Side 2 Internal Rotation PAILs/RAILs + Lift Offs (Seated Base)
28:50 Side 1 External Rotation PAILs/RAILs + Passive Range Hold (Half Kneeling Base)
40:45 Side 2 External Rotation PAILs/RAILs + Passive Range Hold (Half Kneeling Base)
50:15 Finishing CARs

We’ll be introducing a new base for both IR and ER. If you prefer other bases you can absolutely do those instead, though I want to offer variety so you can find the best base for you specifically. Whichever base you can get high quality work in, and intimate the movement better in, is a good base for you. In this Class we’ll also be doing 3 rounds of PAILs/RAILs for good ol progressive overload. Though you’re always advised to 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.

As you should know by now, rotation is the fundamental motion of our shoulders. 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. Ideally priority areas are targeted 2x a week.

I hope you enjoy the class!