2 classes per week
This is a beginner program for the Shoulders and Scapula!
We will do classes 2x a week for 3 months, but you can also just do 1 class a week if desired. You would simply just do the below program in order from top to bottom, but instead of doing 2 classes a week, you would do one, and it would essentially turn into a 6 month program, but you could do as many months (1-6) as you like!
WEEK 1:
Day 1 - Class 2
Day 2 - Short Class 103
WEEK 2:
Day 1 - Class 4
Day 2 - Short Class 84
WEEK 3:
Day 1 - Class 2
Day 2 - Short Class 94
WEEK 4:
Day 1 - Class 4
Day 2 - Short Class 84
WEEK 5:
Day 1 - Short Class 1
Day 2 - Short Class 20
WEEK 6:
Day 1 - Short Class 41
Day 2 - Short Class 18
WEEK 7:
Day 1 - Short Class 36
Day 2 - Short Class 40
WEEK 8:
Day 1 - Short Class 20
Day 2 - Short Class 18
WEEK 9:
Day 1 - Short Class 36
Day 2 - Short Class 40
WEEK 10:
Day 1 - Short Class 41
Day 2 - Short Class 40
WEEK 11:
Day 1 - Short Class 20
Day 2 - Short Class 40
WEEK 12:
Day 1 - Short Class 36
Day 2 - Short Class 40
I recommend to space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday and Day 2 is a Thursday.
Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!
I hope you enjoy the program!
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Class 2: Shoulder IR/ER + Scapular Retraction
This class is all about the Shoulders and Scapula.
Equipment Needed: Yoga Blocks
Time Markers:
0:24 CARs (warm up)
14:45 Shoulder IR/ER Prep (Kneeling Base)
17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
58:00 Scapular R... -
Class 4: Shoulder Flexion & Adduction, Scapular Protraction
Another class for Shoulders and Scapula
Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.
Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexi... -
Short Class 18: Scapular Protraction & Retraction
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 & Adduction
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 36: Shoulder IR/ER/Flex (intermediate+)
This is an advanced shoulder class for IR, ER, and Flexion
Equipment Needed: Yoga Blocks. Weights are optional.
This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.
We’ll do 3 round...
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Short Class 40: Scapula Pro/Ret/Dep (intermediate+)
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/R...
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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.
This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually -...
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Short Class 84: Shoulder Circuit (15min)
This will be a short 15min circuit - a little shoulder snack.
No Equipment Needed
If you're short on time and want to butter up the shoulders, this one is for you.
Here’s the lineup for the class:
1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction
4. ... -
Short Class 94: Scapula Circuit
This will be a short 15min circuit for the Scapula.
Equipment Needed: Yoga blocks, resistance band, and a wall. A weight for a couple movements is optional.
We’ll work through several scapular movements, working one arm at a time and alternating back and forth.
We go at an uptempo pace, but i...
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Short Class 103: Shoulder Warm Up
This is a warm up class specifically for the Shoulders
Equipment needed: Yoga block. Tennis ball and a light weight is optional.
In this class we will warm up your shoulders through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. ...
