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  • Boulders For Shoulders Logsheet

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    Becker
    81 views3 pages
    This document outlines three shoulder and thoracic mobility routines, each consisting of 5-6 exercises. Routine 1 focuses on thoracic spine extensions and rotations using foam rollers and peanuts. Routine 2 includes passive hanging, banded flexion stretches, shoulder rolls, and banded Y-T-A circles and activations. Routine 3 has half-kneeling thoracic rotations, extensions over peanuts, scapular pushups, dynamic blackburns, and a bottoms up kettlebell carry.

    Original Description:

    Shoulder health and strength program

    Original Title

    Boulders for Shoulders Logsheet

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    This document outlines three shoulder and thoracic mobility routines, each consisting of 5-6 exercises. Routine 1 focuses on thoracic spine extensions and rotations using foam rollers and peanuts. Routine 2 includes passive hanging, banded flexion stretches, shoulder rolls, and banded Y-T-A circles and activations. Routine 3 has half-kneeling thoracic rotations, extensions over peanuts, scapular pushups, dynamic blackburns, and a bottoms up kettlebell carry.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    81 views3 pages

    Boulders For Shoulders Logsheet

    Uploaded by

    Becker
    This document outlines three shoulder and thoracic mobility routines, each consisting of 5-6 exercises. Routine 1 focuses on thoracic spine extensions and rotations using foam rollers and peanuts. Routine 2 includes passive hanging, banded flexion stretches, shoulder rolls, and banded Y-T-A circles and activations. Routine 3 has half-kneeling thoracic rotations, extensions over peanuts, scapular pushups, dynamic blackburns, and a bottoms up kettlebell carry.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 3

    Routine 01

    Volume / Set Set Set Set Set Set


    Workout
    Intensity 1 2 3 4 5 6
    A. T-Spine Extensions on 2-3/joint segment up and
    Foam Roller down
    B. T-spine Extensions 2-3/joint segment up and
    over Peanut down
    C. Side Lying T-spine
    3 x 15/side
    Rotations
    D. Xiapeng Shoulder 3 x 10/direction
    Rotations (2.5-10#’s)
    E. Child’s Pose w/
    2 x 5 sec holds
    Overhead Extensions

    Notes

    Boulders for Shoulders


    Routine 02
    Volume / Set Set Set Set Set Set
    Workout
    Intensity 1 2 3 4 5 6
    A. Supinated Grip 60 sec
    passive hang accumulated
    B. Supinated Banded
    x 5-6/side (5 sec
    Flexion Stretch,
    contract, 5 sec relax)
    contract and relax
    C. Hanging Shoulder
    3 x 5/direction
    Rolls
    1 x 10/direction w/ 10
    D. Facing Away Banded Y-
    sec hold actively
    T-A Circles
    holding end range
    E. Banded Y-T-A
    1 x 10 each
    Activations
    Notes

    Boulders for Shoulders


    routine 03
    Volume / Set Set Set Set Set Set
    Workout
    Intensity 1 2 3 4 5 6
    A. Half Kneeling T-spine
    10/side
    Rotations
    B. T-spine Extensions 2-3/joint segment up and
    over Peanut down
    C1. Scap Push Ups on
    2 x 15 reps
    Elbows
    C2. Dynamic Blackburns 2 x 15 reps
    D. KB Bottoms up 90/90
    3 x 50’/arm
    Carry
    Notes

    Boulders for Shoulders

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