LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

7 Step Shoulder Girdle Activation -KA

Horizontal

Stationary Bike 1 x 10

Set	reps
1	10

SMR Lats with Shoulder ROM -KA 1 x 3-5min

Set	time	intensity
1	3-5min	5-6

Wall Alignment with Breathing 1 x 3-5miin

Set	time
1	3-5miin

Crab Sit with Scapular Depression 1 x 10

Set	reps
1	10

Reach and Roll Lat Mobility 1 x 10

Set	reps
1	10

TK KB Halo- KA 1 x 10

Set	reps
1	10

Arm Bar (This one) – KA 1 x 3x30sec

Set	reps
1	3x30sec

Tight and Loose I’s- KA 1 x 10

Set	reps
1	10

Linear Plank Ward with Power Breath- KA 1 x 10

Set	reps
1	10

Lateral Crawl 1 x 10

Set	reps
1	10

Shoulder Thoracic Work In

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Active Recovery day to mobilize shoulder girdle. Important keep joint health and integrity.
Take your time and breathe through each movement.

Recovery Blocks

7 Step Shoulder Girdle Activation -KA
Horizontal Loading

For an athlete who will be doing complex vertical pushes in their workout. Designed to activate and Mobile the scapular -thoracic joint and the glenohumeral joint.
Systemic stability and parasympathetic tone are emphasized are to enhance distal mobility of the S-T and GH joint.

LLT
Stationary Bike

Enhances power and/or endurance in the sagittal plane.

Set	Reps
1	10

LLT
SMR Lats with Shoulder ROM -KA

Set	Time	Intensity
1	3-5min h:m:s	5-6 RPE

ULT
Wall Alignment with Breathing

Set	Time
1	3-5miin h:m:s

ULT
Crab Sit with Scapular Depression

Set	Reps
1	10

ULT
Reach and Roll Lat Mobility

Set	Reps
1	10

LMT
TK KB Halo- KA

Set	Reps
1	10

LMT
Arm Bar (This one) – KA

Set	Reps
1	3x30sec

ULT
Tight and Loose I’s- KA

Set	Reps
1	10

ULT
Linear Plank Ward with Power Breath- KA

Set	Reps
1	10

UMT
Lateral Crawl

Set	Reps
1	10

Recovery Blocks

7 Step Shoulder Girdle Activation -KA Horizontal Loading

LLT Stationary Bike

LLT SMR Lats with Shoulder ROM -KA

ULT Wall Alignment with Breathing

ULT Crab Sit with Scapular Depression

ULT Reach and Roll Lat Mobility

LMT TK KB Halo- KA

LMT Arm Bar (This one) – KA

ULT Tight and Loose I’s- KA

ULT Linear Plank Ward with Power Breath- KA

UMT Lateral Crawl

7 Step Shoulder Girdle Activation -KA
Horizontal Loading

LLT
Stationary Bike

LLT
SMR Lats with Shoulder ROM -KA

ULT
Wall Alignment with Breathing

ULT
Crab Sit with Scapular Depression

ULT
Reach and Roll Lat Mobility

LMT
TK KB Halo- KA

LMT
Arm Bar (This one) – KA

ULT
Tight and Loose I’s- KA

ULT
Linear Plank Ward with Power Breath- KA

UMT
Lateral Crawl