Name: Playbook - Aaron Crouch - Workout 1: Shoulder Mobility
Uploaded: 2023-04-27T04:54:11.680Z
Duration: 10 min
Description: Workout 1: Shoulder Mobility

This routine should be done at the beginning of every session as a prep before weighted drills.

Place the ball in the tight areas in the back part of the shoulder. Lean your body into it and keep it on a tender area while you manipulate the arm in the demonstrated positions.

Ball Mobilization for the Shoulder

Most people struggle with internal rotation of the shoulder. This is the best stretch I’ve found for that specific problem.

1/2 Kneel IR Hook Stretch (R)

1/2 Kneel IR Hook Stretch (L)

Align the foam roller along your spine. Create a W position with your arms, and keep the elbows below shoulder height. Attempt to bring your forearms and thumbs to the floor while keeping the elbows at a 90 degree angle.

Foam Roll Angels

A healthy moving upper back promotes healthy shoulders.

Leg closest to the wall is back and outside leg is pinching an object (yoga block shown)  against the wall to ensure no motion happens from the legs. With an open palm rotate as far as you can toward the wall.

1/2 Kneel Book Opening

Inside leg is up against the wall. Keep the back of the arms and shoulders against the wall as much as possible.

1/2 Kneel Wall Wipers

Pause at each step from hands to elbows and then reach through. Focus on your breathing with long inhalation and exhalation in each position.

90/90 Rotate and Reach Through

Thoracic Rotation Circuit

Using tools like PVC pipe help getting into positions that would otherwise be challenging with just body weight.

The tighter arm hand goes on top. Maintain your posture as best as possible and create big circles.

Stick IR Circles

Wider the hip the easier, narrower the grip the harder.

Stick Bent Arm Halos

Grip the stick with forward facing palms. Keep the top are straight and pull with the bottom arm to rotate chest to the ceiling.

Kneeling Stick Thoracic Rotations

Stick Mobility

The shoulder is dynamic in its capabilities and needs to maintain a healthy amount of rotation. This circuit is best done after the mobility series with body weight and stick.

Open palm gold of either a tennis ball or light weight (2.5 pound plate shown). The movement takes you through full internal and external rotation.

Teacups (R)

Teacups (L)

Grip the KB upside down and circle it around a stationary head. Attempt not to dip the head or change your posture. Imagine hiding the bell behind your head with your elbows flared out. Move in the counterclockwise and clockwise directions for the same amount of reps.

Workout 1: Shoulder Mobility

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