Name: Playbook - Michael Smith - Shoulders
Uploaded: 2024-05-02T21:31:53.660Z
Duration: 5 min
Description: Shoulders

Jack Vachon

Complete all stretches done back to back for 3 rounds at the end of your training session.

Instead of counting second by second for each stretch, you may find it easier to count your breaths as you ease deeper into each hold. Note: one inhale and exhale takes  approximately 2 seconds.

Dynamic Bar Stretch | 12 reps
Lateral Delt Stretch | 30 seconds
Banded Posterior Shoulder Stretch | 30 seconds
Dead Hang | 20 seconds
Banded Shoulder Extension | 30 seconds

Setup:
- Stand with your feet hip-width apart.
- Find a sturdy horizontal bar or wooden handle at about shoulder height.
- Optionally, you can hold onto the bar with your hands shoulder-width apart.

Execution:
- Reach overhead with both arms, gently pushing them back behind your body.
- Focus on stretching the shoulder muscles.
- Hold the stretch for 10 to 20 seconds without forcing the movement.
- Slowly deepen the stretch until you feel the tension release.
Relax and repeat as needed.

Breathing:
- Breathe slowly and relax your body as you stretch.
- Exhale as you deepen the stretch, and inhale as you release it.
- Keep the movements smooth and free of discomfort.

Dynamic Bar Stretch

- Begin in a standing position.
- Take one arm and place it across your chest.
- Using your other hand, grab the outer forearm of the arm that’s across your body.
- Push that arm into your body to feel more of a stretch.
- Repeat on the other arm.

Lateral Delt Stretch

Starting Position:
- Secure a resistance band to a sturdy anchor point at chest height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the band with your left hand, keeping your elbow bent at 90 degrees.

Movement:
- Gradually ease into the stretch by rotating your body away from the anchor point. 
- Keep your wrists as straight as possible during the movement.

Exiting the Stretch:
- Slowly release the tension and return to the starting position.

Banded Posterior Shoulder Stretch

Get in Position:
- Stand beneath the bar or ledge.
- Jump up and grab onto it with an overhand grip (palms facing away from you).
- Position your hands slightly wider than shoulder-width apart.

Hang Freely:
- Allow your body to hang freely, with your feet off the ground.
- Relax your shoulders and engage your core muscles to maintain a straight body position.
- Breathe deeply and focus on elongating your spine.

Dead Hang

Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a resistance band in one hand.
- Extend your arm straight back behind you, keeping your spine lengthened and elbow slightly bent.

Stretching Movement:
- Slowly ease into the stretch by reaching the extended arm back. 
- Hold this position for about 30 seconds.
- Gently return to the starting position.

Shoulders

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