Shoulders Prehab 1

Keep the chest on the floor and arms off the floor.  As you extend the arms, try to lift them up as much as you can.  then come to cactus arms, elbows 90 degree and lift the arms ups as much as you can. 10 reps

Shoulders Prehab 2

Keep the chest on the floor but the arms off the floor. 10 reps.

Shoulders Prehab 3

Arms in line, 20 mini circles forward and backward. Chest stays on the floor.

Shoulders Prehab 4

Rotate the arms in the shoulder joint as you lift the chest away from the floor then roll them back as you lower back down. 10 reps.

Bear Walk

Keep the stance as narrow as possible while keeping most of the weight on the hands.  Move foot and hand of the side side at the same time. Keep the compression and move the hands position as you walk to warm up the wrists as you stretch your hamstrings.

Planche Side Walk

Keep the hips low. Keep the shoulders slightly in front of the wrists and protracted.  Walk 3 steps side ways, 3 times, no break.

Downward Dog

Keep shoulders externally rotated and flexed while keeping the scapula elevated, Make sure all the knuckles are on the floor. Suck your belly in and up to flatten your lower back.  Do not open the upper back. Pull the ribs IN.

Body Tension Wall Facing

Focus on keeping the alignment as you lean forward.  Don't sink in the shoulders and don't break in the hips. Only the shoulders Open and close.  5 reps then hold for 20s when shoulders are opened.

Shoulders Stretch Wall Facing

Elevate the scapula and place your hands as far as you can from the wall, but keep in mind the chest and whole body should be resting on the wall. Pull the ribs IN as much as you can aiming at keeping only the lower ribs from touching the wall: Keep the body tension of a straight line.

Super Set B Floor

Grab a barre with hands shoulder width apart. Make sure your thumbs are ABOVE the barre with all the other fingers and externally rotate your shoulders (like you are trying to break the barre in two).  Place a block below your feet or two if you have more bum.  Extend the arms above the head, wrists flat on the floor if you can (If not, add a weight to the barre).  Flatten your whole back and push it all in the floor, pulling the ribs in. Extend the knees and point your feet.  Bring your Chin to chest. Hold for 30s.   Alternate 3 times Super Set B Floor and Wall for 30s each with no break (so 3min effort)

Super Set B Wall

Place the tips of your fingers 3cm away from the wall (1inch). Chin to chest and ribs IN as much as you can.  Stay 30s, don't push your toes to get off the wall. The day your alignment and body tension is correct, your feet will naturally come off the floor. focus solely on bringing those ribs IN.

Head In Full Hold

Elevate your scapula as much as possible keeping the chest IN, then bring the chin to the chest. You should be looking at your toes, not at the wall in front of you.

Head In and Out

As you move the head, keep the focus on: Scapula elevation and shoulders flexion  Ribs IN and Core engage See this drill as a head isolation drill only.

Head In Straddle Hold

Elevate your scapula as much as possible keeping the chest IN, then bring the chin to the chest. You should be looking at the ceiling, not at the wall in front of you.

Head In Tuck Hold

Elevate your scapula as much as possible keeping the chest IN, then bring the chin to the chest. You should be looking at the ceiling, not at the wall in front of you. Open the shoulders sligthly more allowing the hips to go a bit more back before tucking the head in.

Shoulders Shrugs Full

If you are intermediate: Use the wall if needed.  Do not bend the elbows. Keep the line. Move in slow motion: 3 sec down, 3 sec up.  We recommend you watch a timer while performing this drill. At the end of your reps, hold as elevated as possible for 10 sec.