Week 1 Progression
This video shows 1 round of the Week 1 Progression.
Exercise 1: 90 Degree Shoulder Stretch: 20-30 second light stretch (both sides)
Exercise 2: Supine Pelvic Tilt: 8-10 strong reps
Exercise 3: A-Floor Press: 10 strong reps
Exercise 4: Bar Isometrics: 20-30 second pull apart + 20-30 second press in
Exercise 5: Crucifix Hold: 20-30 second hold
Note - for exercises that require weights or bands, use a resistance that is challenging for you but still allows you to perform the exercises perfectly as shown in the video
The ideal schedule for each week:
Day 1 = Perform 1-2 rounds of the Week 1 Progression.
Day 2 = REST
Day 3 = Perform 2-3 rounds of the Week 1 Progression.
Day 4 = REST
Day 5 = Perform 3 OR MORE rounds of the Week 1 Progression.
Day 6 = REST
Day 7= Perform 3 OR MORE rounds of Week 1 Progression or REST.
NOTE - for best results, complete AT LEAST 3 days with this progression before moving on to the next progression. It's okay if you fall behind.
Cycle 1 focuses on:
- General shoulder joint flexibility
- Pelvic tilts for core awareness, control, and engagement
- Shoulder blade retraction control and strength
- Rotator cuff isometrics
- Deltoid and shoulder holds for strength and stamina