Name: Playbook - Dr. Caleb Burgess - Scapular Strength 2
Uploaded: 2024-04-19T04:48:15.387Z
Duration: 20 min
Description: Scapular Strength 2

This workout is designed to help build a stronger and more resilient shoulder girdle, which includes not only the shoulder joints themselves, but also the scapulae (shoulder blades), which provide the base by which all shoulder function occurs.

It can be performed daily, although I recommend doing it every other day if it feels taxing on the shoulders or if they get excessively sore.

The exercises can be progressed by adding weight or by increasing band resistance, and if you don't have a dumbbell (although preferred), you can get creative with water bottles, cans, small bags with items inside, etc.

I recommend keeping the weights relatively LIGHT (e.g. 1-2kg or 1-5lb) at least to start as these are a lot harder than they look and if you go too heavy, your form tends to break down easily, which will diminish the effectiveness of the exercises.

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*see the text on video as well as listen to the voice over for a detailed description of how to perform the exercise
*Goal repetitions per set is between 5-10 reps

Make sure to perform slow and controlled throughout the entire repetition

Serratus Forearm Wall Slides with Pillowcase

*Listen to the video for a detailed description
*take 2 seconds to move your hands over head and then 2 seconds to return to the start position
*Goal reps per set is between 5-10

If you don’t have dumbbells, you can use any other objects that you can find like cans, ankle weights, etc.

Prone Overhead Press with Weights

*Listen to the video and see the text on the video for a detailed description of how to perform the exercise
*Hold at the top position for 1-3 seconds and take 2 seconds to lower down on each rep
*If this is too hard, elevate your hands on a chair, sofa, or bench, or perform in the same way on your knees

*The goal repetitions per set is between 8-15 reps

Pushup Plus

*Listen to the video for a detailed description
*Hold for 1-3 seconds with your hands pulled back on each rep
**You can also perform this using a cable machine and a rope attachment
*Goal repetitions to achieve per set is between 10-15 reps

Standing Banded Face Pull to Forehead - Elbows > 90°

Scapular Strength 2

Strong Shoulders - Dumbbell

Felt good. Looking to get stronger and eradicate shoulder pain

Jasmine

Shoulder Stability

Really tough even without using any weights. This helped me see how underutilized my scaps were, especially when my shoulders would feel sticky and crack. After this workout my shoulders were gliding better

Scapular Strength 2

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