Name: Playbook - Luke Jones - Day 20 - Scapula Control
Uploaded: 2024-01-11T15:37:49.572Z
Duration: 15 min
Description: Day 20 - Scapula Control

Today we’re going to explore our scapula (the shoulder blades). 

When we can effectively control how the scapula articulate and rest, we usually see huge improvements in shoulder health and our capacity to move freely in any upper body focused movement pattern - be it pushing, pulling or rotating. 

Grab a ball or roller to free up some tissues around the armpit to start, then we’re gonna do some end range work to build some strength.

Day 20 - Scapula Control

I'm turning 75 and have always been active but never really assessed my fitness or worked to improve it systematically. Now I have the time and focus needed, so I am glad to get started with you

Carey Giudici

I have noticed (that’s the reason why I am trying to get more flexible) that my range of motion of the test is really limited in all the positions.

Ross

Kristyn

Day 1 - Welcome & Phase 1 Baseline

This is a wonderful way to get your body moving if you have been on break.

Sherry

Clear instructions and just what I needed. Looking forward to the next video

Fazri

I did not realise how out of shape I am. Barely got arms past my ears. Everything seems so much looser after just the one session. Hope it’s going to continue through the next 30 days.

Simon

Day 2 - Overhead Mobility: The Thoracic

Feel a little tight at the beginning but better at the end.

Man my hips need a lot of work. Can’t wait for the rest of this reset. I had a knee injury when I was young. It halted all my weight training and exercise for many years. Then I worked with a trainer on P&F training for three months and I was running again. Then life happened and I stopped. My body has regressed and I can’t seem to progress. Really hoping this program gets my body free so I can get back to strength training.

Ciji

Day 3 - Hips & Low Back

Shoulders have always been one of my weakest point. Feel better now.

Shoulder feel better. For sure some knots in the traps and under the pit. I use to use a foam roller to do these exercises. But I really like the firmness of a lacrosse ball against the wall!!! Thanks for the new technique.

I rate myself here. Neck still a bit painful and tight, can’t use the wall here as paint is chalky and comes off! Did the ball exercises by holding and moving the ball against me, so probably not quite as much pressure as the wall gives.

Alex

Day 4 - Shoulder Flex & Extend

That felt so good. My squat was so much better after 2 rounds!!! Excited to keep progressing!

Nice on my back, found some painful glute areas which I spent time on. Need to work out how to maximise you on my telly as you are so small I have yo guess a bit at where you are using the ball. Will talk to techie hubby🙂

Day 5 - Hamstrings & Low Back

Day 6 - Overhead Mobility: The Thoracic

Getting a bit easier in the hips. Certainly loosening the lower back.

Day 7 - Hips & Low Back

I don’t spend any time sat at a desk but boy were there some extremely painful areas in my shoulders!

Day 8 - Shoulder Flex & Extend

This felt good. Never sure if I’ve got the ball in the right place tho’.

This has really helped w my chronic back issues. Thx

Gabe

Day 9 - Hamstrings & Low Back

I really like your continuous checking process, which very few experts do. It shows your confidence in what you teach, and keeps us actively involved in making improvements

Will get hubby to double check my progress when he’s not working. Have discovered that not only do I seem to have an obstruction in my left shoulder, but also in my right hip. I suspect spurs so am not sure that I can improve on some of the moves associated with those. A bit of a shame.

Day 10 - Rest & Test Phase 1&2

I can only watch this on my phone and can only review a few seconds at a time. While I understand the value of your moves, the technical limitations of your app reduce the value for me. I'm at the gym every day, so this could have been an extremely helpful days work.

Really good - needed that. Still recovering from my first Bouldering session at the weekend! 😁

This was great. I’ve had shoulder surgery and really felt this stretch, in a good way. Great program as I am to get back into rock climbing

Day 11 - Shoulder Rotation

Good exercises and foam rolling but the video kept freezing / refreshing. This has happened with a few of the vids.
I don’t get this (as much) with other online progs. 
It’s disrupting to the flow of the sessions

Day 12 - The Hip Box

Day 13 - Thoracic Rotation

Terrific and something to keep working on. TaRa!

Esther

The toughest one for me to this point. Good challenge

Day 14 - The Deep Squat

A big improvement w my shoulder since starting the program. Thx

Day 15 - Shoulder Rotation

Day 16 - The Hip Box

Day 17 - Thoracic Rotation

Day 18 - The Deep Squat

Day 19 - Rest & Test Phase 2 & 3

Your videos are like reminder lessons for people who've done this several times before. This is my first time, so I feel rather lost and struggling to follow what you're doing. I'm certain this affects my form.

Day 20 - Scapula Control

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