VR- Shoulder mobility and strengthening – band and body weight

Horizontal Loading

This shoulder mobility workout blends dynamic activation, controlled strength, and rotational flow to improve joint health, posture, and functional range of motion. Using tools like resistance bands, mobility sticks, and kettlebells, the session targets scapular rhythm, rotator cuff activation, and multiplanar control.
Key Benefits
Enhances shoulder flexion, extension, and rotation

Activates rhomboids, rotator cuff, and lower traps for postural support

Improves scapular stability and neuromuscular control

Builds functional strength through odd-position and rotational loading

Supports injury prevention, overhead mechanics, and daily movement quality

LLT
LLT – Banded Shoulder pull back
reps 10
load light
Tempo controlled
Rest 10 Sec
A Band Pull Back exercise is designed to improve shoulder mobility and reinforce scapular control. Ideal for warm-ups, posture correction, or upper body prep, the movement emphasizes controlled retraction and activation of the posterior shoulder chain. KEY BENEFITS Enhances shoulder joint mobility and range of motion Activates rear deltoids and rhomboids for postural support Preps the upper body for push/pull strength work Safe and effective for older adults, desk-bound clients, or rehab
Set Reps Load Tempo Rest
1 10 Light Controlled 10 Sec (h:m:s)
2 10 Light Controlled (h:m:s)
LLT
LLT – Shoulder controlled band pull down
reps 10
load light
Tempo controlled
Rest 10 Sec
Band Pull-Down exercise designed to activate the posterior shoulder chain and reinforce scapular control. Performed with precision and control, it’s ideal for warm-ups, posture correction, or upper body prep before push/pull sessions. Key Benefits Improves shoulder joint mobility and range of motion Activates rear deltoids, rhomboids, and lower traps Enhances scapular stability for better posture and injury prevention Safe and effective for older adults, desk-bound clients, or rehab settings
Set Reps Load Tempo Rest
1 10 Light Controlled 10 Sec (h:m:s)
2 10 Light Controlled 10 Sec (h:m:s)
ULT
ULT – Shoulder joint mobility push pull
reps 12
0 use a towel pulled tight
Tempo controlled
Rest 10 Sec
This exercise uses a mobility stick to perform a controlled push-pull motion, activating the shoulders and upper back while reinforcing scapular rhythm. It’s ideal for warm-ups, posture correction, or pre-lift prep—especially for clients with limited overhead range or desk-bound stiffness. Key Benefits Improves shoulder joint mobility and overhead range Activates rhomboids, rear deltoids, and lower traps Enhances scapular stability and postural awareness Builds neuromuscular control for safe pressing and pulling Excellent for older adults, rehab clients, and athletes
Set Reps Tempo Rest
1 12 Controlled 10 Sec (h:m:s)
2 12 Controlled 10 Sec (h:m:s)
LLT LAR
Half Kneel Loaded Shoulder Flexion
reps 10
0 mini band - as per notes
Tempo controlled
Rest 10 Sec
Set Reps Tempo Rest
1 10 Controlled 10 Sec (h:m:s)
2 10 Controlled 10 Sec (h:m:s)

Can put band in top of door or
use mini band overhead use one arm to hold and other shoulder to move using hips