This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.

Equipment Needed: Yoga Blocks, Tennis Balls (optional)

Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling Base)

10:30 Shoulder IR PAILs/RAILs (Standing Base)

17:35 Shoulder IR Lift Offs (Standing Base)

19:55 Shoulder ER PAILs/RAILs (Prone Lying Base)
27:50 Shoulder ER Lift Offs (Prone Lying Base)

30:45 Scapular Retraction PAILs/RAILs (Prone Lying Base)

38:52 Scapular Retraction Lift Offs (Prone Lying Base)

41:20 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.

For anyone who wants to prioritize shoulder IR/ER and scapular retraction, but the regular classes are too long - you can do this shorter version in replace of that. You won’t get as much work and time under tension, but it may be appropriate for people who lack the ability to schedule longer sessions. Or you can also program this shorter class in addition to the regular class in your weekly routine, which will give you more inputs on possible priority areas. Ideally priority areas are targeted 2x a week, and you can develop the capacity to train it 3x a week as well. Progressive overload should be done intelligently through weeks of training and gradual progression.

I hope you enjoy the class!