4h • 🏋️ Today's Training
Training 2/10
Today’s focus controlled, isometric-biased mobility routine that keeps the shoulder safe while improving scap control and right-side internal rotation—no aggressive stretching, all intent and tension. Think own the position, breathing mechanics, end rage position.
Key Intent (read once, then move)
- Right shoulder IR is limited scapular posterior tilt + protraction control
- Isometrics = low threat, high carryover
- Every rep = slow nasal breath, ribs down, no shrugging
Warm-Up Reset (3–5 min)
1️⃣ Crocodile Breathing w/ Scap Reach
- Prone, forehead on hands
- Light right scap reach (protract without shrugging)
- 4–5 breaths Sets rib + scap position before loading
LOWER BODY ISOMETRIC MOBILITY (10–12 min)
2️⃣ Split Squat Iso (Front-Leg Bias)
- Bottom position
- Front heel heavy, pelvis neutral
- 20–30 sec x 2/sideCue: “Pull yourself down, don’t drop.”
3️⃣ Cossack Squat Iso
- Sit into adductor stretch
- Torso tall, hips back
- 20 sec x 2/sideCue: “Crush the floor with your foot.”
4️⃣ Single-Leg RDL Iso
- Hinge until hamstrings load
- Hips square, spine long
- 20–30 sec x 2/sideCue: “Back pocket to wall.”
UPPER BODY + SCAPULAR ISOMETRIC MOBILITY (Main Focus)
5️⃣ Forearm Wall Slide – ISO HOLD (Right Bias
- Forearms on wall, elbows at ~90°
- Slide up slightly → pause
- Actively reach forward (protraction)
- 15–20 sec x 3Cue: “Elbows up, shoulder blades wrap around ribs.”
6️⃣ Quadruped Scap Push-Up PLUS (Iso)
- Lock elbows
- Push floor away → hold
- 20 sec x 2–3Cue: “Upper back wide, neck long.”
7️⃣ Side-Lying Shoulder IR ISO (Right Side)
- Elbow at side, towel between arm + ribs
- Rotate into IR just before restriction
- Hold gentle tension
- 10–15 sec x 3–4Cue: “Zero strain, only control.”
5️⃣ Forearm Wall Slide – ISO HOLD (Right Bias)
- Forearms on wall, elbows at ~90°
- Slide up slightly → pause
- Actively reach forward (protraction)
- 15–20 sec x 3Cue: “Elbows up, shoulder blades wrap around ribs.”
6️⃣ Quadruped Scap Push-Up PLUS (Iso)
- Lock elbows
- Push floor away → hold
- 20 sec x 2–3Cue: “Upper back wide, neck long.”
7️⃣ Side-Lying Shoulder IR ISO (Right Side)
- Elbow at side, towel between arm + ribs
- Rotate into IR just before restriction
- Hold gentle tension
- 10–15 sec x 3–4Cue: “Zero strain, only control.”
8️⃣Bear Crawl Hold (Scap Protraction)
- Knees under hips, hover 1–2″
- Push floor away
- 20 sec x 2Cue: “Round upper back slightly, no sag.”
9️⃣ Half-Kneeling Anti-Rotation Press (Right Shoulder)
- Band or cable at chest
- Press + hold
- 10–15 sec x 3Cue: “Ribs down, shoulder blade stays quiet.”
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Training 2/10
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