Name: Playbook - Carissa Wong - W3/D1 Shoulder opener workout 2
Uploaded: 2023-07-18T03:32:15.349Z
Duration: 45 min
Description: W3/D1 Shoulder opener workout 2

All the tightness and crunch in my shoulders are gone and loose.

Joshua

This workout will increase the ROM of your shoulders to support you in your backbends.

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body

Arm extension

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body 
Reach armpits side to side to stretch side body

Arm extension with side bends

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body 
Squeeze shoulder blades together 
Push chest forward
Reach arms behind the ears
Pull palms to the back

Full arm extension

Clasp hands behind back
Wrists to touch
Roll shoulders back and squeeze shoulder blades together
Straighten elbows and pull hands away from body
Look forward or look up and push chest forward

Seated shoulder squeeze

Clasp hands behind back
Wrists to touch
Roll shoulders back and squeeze shoulder blades together
Straighten elbows and pull hands away from body
Look forward or look up and push chest forward
Lean forward and bring forehead to floor/knees
Keep pulling hands away from body

Seated shoulder squeeze (forward fold)

Walk one hand out to the side
Keep hips on floor
Walk as far as possible
Raise other hand up and reach towards opposite side
Keep hips on floor
30sec: Drop elbow to deepen stretch
30sec: Revolve chest up (armpit facing ceiling)
30sec: Revolve chest down (armpit facing ground)
Repeat on other side

Seated cross-legged side bend complex

Walk hands forward as far as you can
Reach forehead to ground
Rest upper body down
Keep hips on the floor

Seated cross-legged forward fold

Walk hands forward as far as you can
Reach forehead to ground
Rest upper body down
Keep hips on the floor
Walk both hands to one side
Extend equally from both sides of the waist 
Repeat on other side

Seated cross-legged side forward fold

Start on your hands and knees
Hands and shoulders aligned
Knees and hips aligned
Roll shoulders back, push hips back, push chest forward, squeeze shoulder blades together, and look up (inhale)
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)

Cat cow

Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Raise opposite hand up
Arch your back and push chest forward
Repeat on other side

2-limbed cow pose

Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Raise opposite hand up
Arch your back and push chest forward
Hunch back and bring elbow to knee
Repeat on other side

Bird dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings

Downward dog

Lie face down on floor
Bring elbows under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Elbows lower (closer to hips) = deeper stretch

Baby cobra

Lie face down on floor
Bring hands under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Hands lower (closer to hips) = deeper stretch

Cobra

Lie face down on floor
Bring hands under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Press feet into floor and squeeze legs to lift legs off the floor 
Lift one leg off the floor without rotating hips
Repeat on other side
Hands lower (closer to hips) = deeper stretch

3-limbed upward dog

Lie face down on floor
Bring hands under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Press feet into floor and squeeze legs to lift legs off the floor 
Hands lower (closer to hips) = deeper stretch

Upward dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings
Lift one leg back and up
Straight leg and square hips (pelvis facing the floor)
Repeat on other side

3-limbed downward dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings
Lift one leg back and up
Straight leg and square hips (pelvis facing the floor)
Bend knee and reach knee to ceiling as you reach foot to opposite side 
Press opposite shoulder down and revolve chest to lifted leg’s side

3-limbed downward dog (hip opening)

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor

Puppy pose

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor
Bend elbows and lift hands towards ceiling

Puppy pose (bent elbows)

Kneel down
Reach hands forward
Forehead resting on floor
Hips resting on heels
Tight knees = sit on block
Tight hips = knees further apart
Tight back = head resting on block

Child’s pose

W3/D1 Shoulder opener workout 2

It gets easier, you really have to be patient and relax

I missed doing backbends. Tahnk you for this 🤍

Janelle

Loves it!! This is my first time 😵‍💫🤭

Jannah

W1/D1 Backbend practice

Denise

W1/D2 Lower core strength

The feeling of your body opening up is a unbelievable feeling

W1/D3 Shoulder opener workout

The more I do this routine the more my feels good 👍 it's worth it

W2/D1 Hips & hip flexors

Didn't realize how weak my back muscles are lol now I know

I didn’t think I could complete to the end of this but I pushed through and I feel great 🤩🤩

W2/D2 Lower back strength

W2/D3 Backbend practice 2

Jeremiah

W3/D2 Lower back strength 2

That was great, super helpful for my hip flexors!

Kellin Bray

W3/D3 Backbend practice 3

W4/D1 Hips & hip flexors 2

W4/D2 Shoulders & core

Solid program. Gained substantially more mobility over such a short period of time.

W3/D1 Shoulder opener workout 2

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