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TRX SERRATUS SLIDES

Begin with the suspension strap about an inch about your elbow. Both elbows should be bent to 90 degrees, and just below your shoulders. Create rounding in your upper back by pressing through your mid back (between your shoulder blades), and wrapping your shoulder blades around your rib cage to upwardly rotate them. Your main Goal should be to get your shoulder blades around, so do not worry about how high your arms go.

SIDE LYING EXTERNAL ROTATION

Keep arm at side, elbow angled at 90 degrees, hand should begin on stomach, rotate arm outwards,

PRONE EXTERNAL ROTATION LIFT OFF

Start face down on the surface, place a small object under the front of your shoulder, place wrist on a slightly elevated object, lift wrist off the object in a controlled manor and hold.

PRONE T (PRONE HORIZONTAL ABDUCTION)

Begin by lying face down on the surface. Retract your shoulder blade (bring your shoulder blade to your spine) then raise your arm out to the side. The arm should raise until it is even with your torso.

SUPINE ISOMETRIC LOWER TRAP RAISE

Start by lying on your back with knees bent, raise arm overhead and place it on a 45 degree angle overhead, keep elbow straight at all times, press into object.

PRONE LOWER TRAP RAISE

Start by lying face down on surface, arm should be fully hanging off the surface, and front of the shoulder should not be touching. Begin by pulling shoulder blade towards lower spine, raise arm at a 135 degree angle, keep elbow straight at all times, allowing shoulder blade to fully move around rib cage. Front of shoulder should not come in contact with the surface.

PRONE EXTERNAL ROTATION

Start by lying face down on surface. Place towel or small roll under the front of your shoulder. Rotate forearm towards the ceiling.

1/2 KNEELING BAND EXTERNAL ROTATION

Begin in 1/2 kneeling position. Arm should be raised out to the side just below 90 degrees or shoulder height, move arm slightly forward on a 15 degree angle from being in line with your body, the upper arm movement should be purely rotational.

1/2 KNEELING LOWER TRAP RAISE

Begin in 1/2 kneeling position. Begin by moving the shoulder down and towards spine, raise arm at a 135 degree angle, keep elbow straight at all times, allowing shoulder blade to fully move around rib cage. 

QUADRUPED LIFT OFF

Begin in a hands and knees position. Press through your upper back, creating a rounding in your thoracic spine. Press into the ground to lift your knees slightly off the ground, further rotating your shoulder blades around your rib cage.

CKC SHOULDER ABDUCTION

Start in a half sitting position on the ground with your arm to your side and your fingers facing the same direction that you are sitting. Press arm into the floor keeping the elbow straight and shoulder away from your ears. Think about pressing the floor away from you. The pressure in the lower half should be directed into the mid foot of the opposite side that the arm is working.

1/2 Kneeling KB/DB overhead Press

Start in a half kneeling position. Your arm should be on roughly a 45 degree angle from your body. Your wrist and forearm should be in a straight line and the weight should be directed directly downward through both. Your core should remain engaged throughout the entire exercise. (There should be no rib care flaring, think about tucking your rib cage into your waist band) Press weight towards ceiling and return to starting position.

TURKISH GET UP UPPER PHASE 1

Start lying flat on your back with a weight in the appropriate hand. The knee on the same side as the weight should be bent with the foot flat on the ground. Arm should start flat on the floor at a 45 degree angle from the side of your body. Press weight towards the ceiling. Next, keep elbow straight, and press the weight further towards the ceiling by moving your shoulder blade around your rib cage. Finally, rotate your full torso towards the straight leg while keeping your arm straightened and towards the sky.

SIDELYING ARM BAR WITH AXIAL ROTATIONS

Start by lying flat on your back, pressing your arm to the ceiling. Rotate the leg on the same side as the working arm across your body. Next, turn onto the side of your body opposite the working arm. Keep elbow straight at all times and do not let the shoulder move excessively. Slowly rotate the the arm so that, rotation is the only motion occurring at the shoulder joint. There should not be any other movements occurring at the shoulder joint.

1/2 KNEELING KB BOTTOMS UP OVERHEAD PRESS

Start in a half kneeling position. Your arm should be on roughly a 45 degree angle from your body. Your wrist and forearm should be in a straight line and the kettle bell should be directed directly downward through both the forearm and the wrist. Your core should remain engaged throughout the entire exercise. (There should be no rib care flaring, think about tucking your rib cage into your waist band) Press weight towards ceiling and return to starting position.  This exercise is designed to be a shoulder stability exercise. The goal is to develop as much control as possible so do not worry about the weight of the resistance.

SUPINE AXIAL LOAD ARM BAR WITH ROTATIONS

Begin by lying flat on your back, pressing weight towards ceiling. Shoulders should stay away from your ears. With shoulder blade fully wrapped around your rib cage and elbow full extended, slowly rotate your should internally and externally. The movements should be slow and controlled.

SUPINE AXIAL LOAD ARM BAR WITH ROTATIONS AND CONTRALATERAL DEADBUG

Begin by lying flat on your back, pressing weight towards ceiling. Shoulders should stay away from your ears. With shoulder blade fully wrapped around your rib cage and elbow full extended, slowly rotate your should internally and externally. The movements should be slow and controlled. The opposite hand and thigh should be squeezing an object (ie foam roller, stability ball, medicine ball) to create core engagement. The low of your back should be in contact with the ground.

SERRATUS SLIDE WITH FOAM ROLLER AT WALL

Begin by placing foam roller about one inch above your elbow. Elbows should be bent at 90 degrees and arms just below shoulder height. Thinking ‘shoulder blade into the armpit’ wrap your shoulder blade around your rib cage. Do not worry how high your arm gets, worry about the upward rotation of your scapula.

SERRATUS PUNCH ON TABLE

Begin by lying flat on your back. Shoulder should be at 90 degrees of flexion, elbow should be completely locked and extended. Using your shoulder blade, press the weight to the ceiling. Think wrapping the shoulder blade around the rib cage. You should feel the muscles on the underside of your shoulder blade working.

SERRATUS PRESS WITH STABILITY BALL INTO WALL

Begin by setting up with your shoulders square to the wall and the stability ball slightly above shoulder heigh. Elbow should remain extended throughout the entire exercise. Use your scapula to press into ball by pressing it around the rib cage. Think ‘shoulder blade into arm pit’ . Core should remain tight and engaged throughout exercise.

QUADRUPED SHOULDER TAPS

Begin in a hands and knees position. Lift knees about 1 inch off the ground. Press through your upper back, creating a rounding in your thoracic spine. Slowly shift your weight to one side, as the other hand taps the opposite shoulder.

QUADRUPED WALL WALKS

Begin in a hands and knees position. Lift knees about 1 inch off the ground. Press through your upper back, creating a rounding in your thoracic spine. Step out with each hand, and then step back. Core should remain stable and not move to far to either the left or the right.

QUADRUPED OVERHEAD PRESS

Begin in a hands and knees position. Lift knees about 1 inch off the ground. Press through your upper back, creating a rounding in your thoracic spine. Press the scapula around your rib cage and drive your lower half behind you. Think about pressing the floor over your head.

EXTERNAL ROTATION ISOMETRIC BAND WALK OUTS

Begin with arm by your side with elbow bent to 90 degrees. Band shoulder be placed around wrist, or in hand with a neutral wrist. Maintain that position and shuffle out. Return to starting position.

CABLE COLUMN ROWS

Begin with the cable column in the hand of your working arm. Slowly retract your shoulder blade bringing the arm back to the midline of your thorax. Return to starting position.