It's important to take care of our shoulders! Try these circuits to build healthier shoulders (and consider adding them into your regular warm-up or cool down!)

3 sets
A1. Down dog to up dog x 10 reps
A2. Scap push-ups x 5-10 reps
A3. Reverse snow angels x 5 reps (slow and controlled)

3 sets
B1. Wall angels x 10 reps
B2. Towel stretch x 30 seconds/side
B3. Banded bent over y-raise x 15-20 reps

2 sets
C1. Kneeling prone twist x 30 sec/side
C2. Weighted YTLs x 8 sets of (1+1+1)

3 sets
A1. Down dog to up dog x 10 reps
A2. Scap push-ups x 5-10 reps
A3. Reverse snow angels x 5 reps (slow and controlled)

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

5-10 reps
- Start in the pushup position, with your hands directly underneath your shoulders, a tight core and a neutral back.
- Keeping straight arms, simply retract and protract the shoulder blades.
- Keep the arms as straight as possible and do not allow the elbows to flex.

Scap Push Up

- Lay your front side on the floor and stretch out the arms to the front with the palms pointing towards the floor and legs stretched out with your toes on floor.
- Lift your chest, arms, and legs so they hover over the floor and move the arms in an "snow angel" motion until they reach behind you (as far as comfortable) 
- Slowly return to starting position to complete rep
*Legs, chest, and arms should stay off the ground during the entire rep

Reverse snow angel

Circuit 1 - Shoulder Prehab

3 sets
B1. Wall angels x 10 reps
B2. Towel stretch x 30 seconds/side
B3. Banded bent over y-raise x 15-20 reps

- Standing against the wall with your back flush 
- Raise your arms above your head with palms facing outward (back side of hand should be touching wall). Only go as high as you can
- In a slow and controlled motion keeping your arms straight and against the wall bring them down until they reach your sides 
- Bring them back up to above your head to complete rep

Wall Angels

- Grasp a rolled-up towel firmly with both hands, as shown.
- Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
- Hold for about 30 seconds.
- Switch hands and repeat

Towel Stretch

- Stand with your feet shoulder width apart, arms hanging at your side, and hold a band using a pronated grip (thumbs pointing towards one another).
- Hinge to 90 degrees and raise the arms so they form a "y".
- Inhale and pull the band apart by contracting your rear delts.
- Slowly lower back to the starting position.
- Repeat for the desired number of repetitions.

Banded bent over Y raise

Circuit 2 - Shoulder Prehab

2 sets
C1. Kneeling prone twist x 30 sec/side
C2. Weighted YTLs x 8 sets of (1+1+1)

- Start on hands and knees and place one arm/shoulder on the ground and face the opposite way
- Bring that opposite arm as high as you can to the ceiling and hold for recommended amount of time
- Repeat on opposite side

Kneeling Prone Twist

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "L” and hold for a few seconds.

- Return to starting position to complete the movement.

Weighted YTLs

Circuit 3

10/8  - Sunday Recovery & Mobility WOD (Shoulder prehab)

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

10/8 - Sunday Recovery & Mobility WOD (Shoulder prehab)

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