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12 Week Shoulder Mobility Upgrade (A La Carte)
Course Introduction
Why you need Shoulder Mobility Training (2:29)
What are your Shoulders Designed to Do? (1:09)
Why You Should Train Your Shoulders Specifically (1:34)
How this course will help you (1:46)
Pre Course Materials: Self Assessment & Program Understanding
The Program Design (1:26)
CARs Assessment (7:38)
Internal & External Rotation Self Assessment (2:00)
Overhead Range Of Motion Self Assessment (1:42)
Pre Course Materials 2: PAILs & RAILs
Law of Irradiation (4:55)
How we use Irradiation (4:02)
What are PAILs & RAILs (3:44)
PAILs RAILs External Rotation (1:46)
PAILs RAILs Internal Rotation (1:34)
Week 1
Day 1: Kinstretch Internal Rotation (60:28)
Day 2: Mobility Snack Scapula (13:40)
Day 3: Exploratory Inputs & Additional CARs (10:25)
Day 4: Kinstretch External Rotation (43:10)
Day 5: Mobility Snack Scapula (13:37)
Day 6: Exploratory Inputs & Additional CARs (9:32)
Day 7: Rest + Light Additional CARs
Week 2
Day 1: Kinstretch Internal Rotation (60:28)
Day 2: Mobility Snack Scapula (13:40)
Day 3: Exploratory Inputs & Additional CARs (10:25)
Day 4: Kinstretch External Rotation (43:10)
Day 5: Mobility Snack Scapula (13:37)
Day 6: Exploratory Inputs & Additional CARs (9:32)
Day 7: Rest Day + Light Additional CARs
Week 3
Day 1: Kinstretch Internal Rotation (60:28)
Day 2: Mobility Snack Scapula (13:40)
Day 3: Exploratory Inputs & Additional CARs (10:25)
Day 4: Kinstretch External Rotation (43:10)
Day 5: Mobility Snack Scapula (13:37)
Day 6: Exploratory Inputs & Additional CARs (9:32)
Day 7: Rest Day + Light Additional CARs
Week 4
Day 1: Shoulder Extension & Abduction (45:36)
Day 2: Mobility Snack Shoulder Internal Rotation (Sleeper) (17:18)
Day 3: Exploratory Inputs & Additional CARs (10:21)
Day 4: Kinstretch Scapula (20:40)
Day 5: Shoulder Rotation (Seated) (15:11)
Day 6: Exploratory Inputs & Additional CARs (9:03)
Day 7: Rest Day + Light Additional CARs
Week 5
Day 1: Shoulder Extension & Abduction (45:36)
Day 2: Mobility Snack Shoulder Internal Rotation (Sleeper) (17:18)
Day 3: Exploratory Inputs & Additional CARs (10:21)
Day 4: Kinstretch Scapula (20:40)
Day 5: Shoulder Rotation (Seated) (15:11)
Day 6: Exploratory Inputs & Additional CARs (9:03)
Day 7: Rest Day + Light Additional CARs
Week 6
Day 1: Shoulder Extension & Abduction (45:36)
Day 2: Mobility Snack Shoulder Internal Rotation (Sleeper) (17:18)
Day 3: Exploratory Inputs & Additional CARs (10:21)
Day 4: Kinstretch Scapula (20:40)
Day 5: Shoulder Rotation (Seated) (15:11)
Day 6: Exploratory Inputs & Additional CARs (9:03)
Day 7: Rest Day + Light Additional CARs
Week 7
Day 1: Kinstretch Shoulder Internal Rotation seated setup (31:23)
Day 2: Upper Body Recovery Snack (16:50)
Day 3: 2 Sessions - KInstretch & Mobility Snack (57:37)
Day 4: Extra CARs Outside of Daily Routine
Day 5: 2 Sessions Kinstretch Scap + Spine/ Capsule CARs Session (54:44)
Day 6: Mobility Snack Sh Rotation (14:34)
Day 7: Rest Day + Light Additional CARs
Week 8
Day 1: Kinstretch Shoulder Internal Rotation seated setup (31:23)
Day 2: Upper Body Recovery Snack (16:50)
Day 3: 2 Sessions - KInstretch & Mobility Snack (57:37)
Day 4: Extra CARs Outside of Daily Routine
Day 5: 2 Sessions Kinstretch Scap + Spine/ Capsule CARs Session (54:44)
Day 6: Mobility Snack Sh Rotation (14:34)
Day 7: Rest Day + Light Additional CARs
Week 9 DELOAD
Day 1: Upper Body Options & CARs
Day 2: CARs Assignment
Day 3: Shoulder Exploration & Recovery (13:49)
Day 4: CARs Assignment
Day 5: Shoulder Exploration & Recovery (15:22)
Week 10
Day 1: Kinstretch Shoulder Flexion Wall (48:11)
Day 2: Mobility Snack Sh Rotation (14:34)
Day 3: Kinstretch Bulletproofing the Shoulders (51:16)
Day 4: Extra CARs
Day 5: Spine (45:33)
Day 6: Mobility Snack Prone Sh Flexion (17:17)
Day 7: Rest Day + CARs
Week 11
Day 1: Kinstretch Shoulder Flexion Wall (48:11)
Day 2: Mobility Snack Sh Rotation (14:34)
Day 3: Kinstretch Bulletproofing the Shoulders (51:16)
Day 4: Extra CARs
Day 5: Spine (45:33)
Day 6: Mobility Snack Prone Sh Flexion (17:17)
Day 7: Rest Day + CARs
Week 12
Day 1: Kinstretch Shoulder Flexion Wall (48:11)
Day 2: Mobility Snack Sh Rotation (14:34)
Day 3: Kinstretch Bulletproofing the Shoulders (51:16)
Day 4: Extra CARs
Day 5: Spine (45:33)
Day 6: Mobility Snack Prone Sh Flexion (17:17)
Day 7: Rest Day + CARs
Appendix: Additional CARs
Quadruped Sh CARs (0:53)
Side Lying Sh CARs (0:57)
Prone Sh CARs (0:39)
Supine Sh CARs (0:33)
Capsule CARs SCAPULA (1:49)
Capsule CARs SHOULDER (GH Joint) (1:51)
Quadruped Scap CARs (0:53)
Standing Scap CARs (0:54)
Standing Scap CAR Another Option (1:18)
Day 3: Exploratory Inputs & Additional CARs
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