12-Week Shoulder & Scapula Program
Welcome to the 12-week shoulder and scapula program. I created this program for someone who wants to improve their shoulder and scapula function, strength, and range of motion. You will take every class twice. Please keep in mind you can navigate this program however you see fit. My recommendation is to lay out your schedule like this: (you could also take all classes once, then repeat the whole program)
Week 1: Class 1, Class 2, & Class 3
Week 2: Class 1, Class 2, & Class 3
Week 3: Class 4, Class 5, & Class 6
Week 4: Class 4, Class 5, & Class 6
Week 5: Class 7, Class 8, & Class 9
Week 6: Class 7, Class 8, & Class 9
Week 7: Class 10, Class 11, & Class 12
Week 8: Class 10, Class 11, & Class 12
Week 9: Class 13, Class 14, & Class 15
Week 10: Class 13, Class 14, & Class 15
Week 11: Class 16, Class 17, & Class 18
Week 12: Class 16, Class 17, & Class 18
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Shoulder & Scapula Class 01: Rotation Basics
This class is focused on the shoulder and scapula with an emphasis on rotation
Props needed: two yoga blocks
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Shoulder & Scapula Class 02: Weighted Lift-Offs & Side Control
This class is focused on the shoulder and scapula with an emphasis on abduction and adduction
Props needed: one yoga block and light-medium weight
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Shoulder & Scapula Class 03: Weighted Rotation
This class is focused on the shoulder and scapula with an emphasis on rotation
Props needed: two yoga blocks, light-medium weight, pole/stick
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Shoulder & Scapula Class 04: Build Your Pressing Foundations
This class is focused on the shoulder and scapula with an emphasis on rotation, extension & scapula retraction
Props needed: light hand/ankle weight, and a bench/seat
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Shoulder & Scapula Class 05: Revisit Rotation with Bands
This class is focused on the shoulder and scapula with an emphasis on rotation strength.
Props needed: Two yoga block, light-medium band, access to a wall
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Shoulder & Scapula Class 06: Overhead Position & Pecs
This class is focused on the shoulder and scapula with an emphasis on flexion and adduction
Props needed: Bench/seat, two yoga blocks, and light-medium weight
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Shoulder & Scapula Class 07: Add Challenge to Your Rotation
This class is focused on the shoulder and scapula with an emphasis on rotation and extension
Props needed: light-medium band, low band anchor point, one yoga block, light hand/ankle weight
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Shoulder & Scapula Class 08: End-Range Control Improvement
This class is focused on the shoulder and scapula with an emphasis on flexion, abduction, and extension
Props needed: Pole/stick/broom and light hand/ankle weight
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Shoulder & Scapula Class 09: Chest, Deltoids, & Rotation
This class is focused on the shoulder and scapula with an emphasis on rotation, adduction & abduction
Props needed: light-medium weight, and two yoga blocks
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Shoulder & Scapula Class 10: Improve Your Overhead Position
This class is focused on the shoulder and scapula with an emphasis on rotation and flexion
Props needed: Bench/seat, and a yoga block
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Shoulder & Scapula Class 11: Rotational Strength of Connective Tissue
This class is focused on the shoulder and scapula with an emphasis on rotation
Props needed: Light-medium band, low band anchor point, and a seat/bench
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Shoulder & Scapula Class 12: CARs Deep Dive
This class is focused on the shoulder and scapula with an emphasis on CARs
Props needed: Light-medium band, yoga block, optional hand/ankle weight.
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Shoulder & Scapula Class 13: Bulletproof Push-Ups
This class is focused on the shoulder and scapula with an emphasis on abduction, extension & scapula retraction
Props needed: Two yoga blocks
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Shoulder & Scapula Class 14: Rotation & Overhead Strength
This is a shoulder and scapula-focused class. Our focus is rotation and flexion.
Props needed: Two yoga blocks, seat/bench or pole & optional light weight.
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Shoulder & Scapula Class 15: Functional Chest
This class is focused on the shoulder and scapula with an emphasis on rotation and adduction.
Props needed: Light-medium band, low band anchor point, optional hand/ankle weight.
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Shoulder & Scapula Class 16: Rotation Goodies
This is a shoulder and scapula class focused on rotation. Rotation is the foundation of shoulder health. The deepest part of the shoulder is rotational in nature, meaning we want to improve rotation before other movement paths.
Props needed: two yoga blocks
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Shoulder & Scapula Class 17: Banded Rotation
This is a shoulder and scapula class focused on internal and external rotation. If you're looking for a shoulder pump, you don't want to miss this class.
Propos needed: One yoga block, light-medium ankle weight, light band, and a low band anchor point
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Shoulder & Scapula Class 18: Lift-Off City
This is a shoulder and scapula class focused on flexion and extension
Props needed: two yoga blocks, one stick/pole, and a seat/bench
