This session can be done as part of a work in/recovery day, or each individual exercise can be used as 'movement snacks' to break up a long day of sitting.

Recovery Blocks

CARs
Horizontal Loading

ULT
Shoulder CARs- Kneeling and Side Lying

Set	Reps
1	10

Rotation
Superset x 2

For the Axial Rotations, focus on keeping everything else in place as the shoulder rotates. You can use the opposite hand to detect for any lifting from the shoulder blade.

During the Elbow Down Rotations, move your body as much as is needed to fully rotate the shoulder. The idea is to keep your elbow down for as long as possible,

Go in both directions

ULT
Shoulder Axial Rotations

reps 10

Set	Reps
1	10
2	10

UMT
Elbow Down Rotations

reps 10

Set	Reps
1	10
2	10

End Range Strength
Superset x 3

These movement require EFFORT! Go slow, and push hard into your end range of movement through every degree of the movement

ULT
Childs Pose Shoulder Lift Offs

reps 5

Set	Reps
1	5
2	5
3	5

ULT
Hinge Swimmers

reps 5

Set	Reps
1	5
2	5
3	5

CARs
Horizontal Loading

Same rotations we did to start, see if you can work through a slightly greater range of movement

ULT
Shoulder CARs- Kneeling and Side Lying

Set	Reps
1	10

Recovery Blocks

CARs Horizontal Loading

ULT Shoulder CARs- Kneeling and Side Lying

Rotation Superset x 2

ULT Shoulder Axial Rotations reps 10

UMT Elbow Down Rotations reps 10

End Range Strength Superset x 3

ULT Childs Pose Shoulder Lift Offs reps 5

ULT Hinge Swimmers reps 5

CARs Horizontal Loading

ULT Shoulder CARs- Kneeling and Side Lying

CARs
Horizontal Loading

ULT
Shoulder CARs- Kneeling and Side Lying

Rotation
Superset x 2

ULT
Shoulder Axial Rotations

reps 10

UMT
Elbow Down Rotations

reps 10

End Range Strength
Superset x 3

ULT
Childs Pose Shoulder Lift Offs

reps 5

ULT
Hinge Swimmers

reps 5

CARs
Horizontal Loading

ULT
Shoulder CARs- Kneeling and Side Lying