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

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The ideal schedule for each week:

Day 1 = Perform 1-2 rounds of the Week 1 Progression.

Day 2 = REST

Day 3 = Peform 2-3 rounds of the Week 1 Progression.

Day 4 = REST

Day 5 = Perform 3 rounds of the Week 1 Progression.

Day 6 = REST

Day 7= Perform 3 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.

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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