Table of contents
The Upgrade Guys – 12 Week Shoulder Mobility Upgrade
Everything you need to Improve your Shoulder Health & Performance in 12 weeks.
This 12 Week Course is designed to help you improve your Shoulder Mobility. In this guided program you will be able to learn how to take more control of your body. Mobility Training is Strength & Conditioning and it is a fundamental part of making sure you’re able to do the things you love for longer.
What You’ll Learn In 12 Week Shoulder Mobility Upgrade?
- 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)
- The Program Design (1:26)
- CARs Assessment (7:38)
- Internal & External Rotation Self Assessment (2:00)
- Overhead Range Of Motion Self Assessment (1:42)
- 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)
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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)
- 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
- 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
- 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
- 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)
More courses from the same author: The Upgrade Guys
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