Class Focus: SHOULDER & SCAPULA

This class is all about the Shoulders and Scapula. 

Equipment Needed: Yoga Blocks

Time Markers:
0:24 CARs (warm up)
14:45 Shoulder IR/ER Prep (Kneeling Base)
17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
58:00 Scapular Retraction PAILs/RAILs (Prone Lying Base)
1:05:50 Scapular Retraction Lift Offs (Prone Lying Base)
1:08:20 Finishing CARs

For the shoulder, we will be addressing rotation (Internal and External), and then we'll also hit Scapular Retraction. For the shoulder, you'll get far more bang for your buck addressing rotational deficits in IR/ER, before trying to address limitations in linear planes like Flexion and Extension. There's nothing more important than good IR/ER for the shoulder. More rotational mobility means more global mobility for the entire shoulder capsule.  

In the IR/ER setups it's important to maintain the same scapular positioning throughout the entirety of the movements. The goal is to move the shoulder relative to that scapular positioning. We want to initiate the movement from the shoulder, without allowing the scapula to compensate.

Next we'll address Scapular Retraction. Another important one, especially in conventional fitness where we're often told to retract our scapula to perform certain movements under load. Also our daily life is mostly in Scapular protraction so we typically become very weak in retraction. A lot of times on just a mechanical level, people don't have good scapular retraction mobility, so retracting their shoulder blades becomes very challenging. Then we ask them to do this under load in certain weight training exercises. That is not a recipe for success, and can lead to shoulder, scapula, and cervical spine issues. Here we isolate scapular retraction and try to restore integrity to that part of our body.

It always important to find the right height for your blocks. We want to be just out of our active range of motion limit. You should feel a solid stretch, but not overwhelming or painful, and if you're truly at end-range you should not be able to physically lift off.

Hope you enjoy!

Class 2: Shoulder IR/ER + Scapular Retraction

Another class for Shoulders and Scapula 

Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.

Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexion PAILs/RAILs (Elevated Sit Back Position)
23:54 Shoulder Flexion Lift Offs (Elevated Sit Back Position)
28:08 Shoulder Adduction PAILs/RAILs + Passive Range Holds (Standing Base)
45:15 Scapular Protraction PAILs/RAILs (Half Kneeling Base)
1:00:40 Finishing CARs 

We'll be addressing more linear planes of the shoulder like Flexion and Adduction. Then we'll also address Scapular Protraction.

Shoulder Flexion..
In conventional fitness we've create many overhead movements like shoulder presses, handstands, pull-ups, and lat pulldowns. All which require good Shoulder Flexion. Though if you assess the average persons shoulder, they lack the ability to bring their shoulder up into Flexion vertically (without weight). If we can't do this unloaded, it will not be a recipe for success when we add weight and allow gravity to force your joints into those ranges of motion that they don't have strength and control in..yet. That's why we're here. Give those shoulders the perquisite range of motion needed to express all the movements you've grown to love, and to be able to do them at a higher level with more resiliency.

Shoulder Adduction is a forgotten range that rarely gets trained. Our flow of connective tissue is very interconnected, and it's important to strengthen as many lines of tissue possible. If it's challenging to hold your arm in place, you can also do a similar setup against the wall (facing forward), or you can kneel down towards the floor and use the ground as your block. Find the end of your active range of motion, then see if you can use your block to push you into a little more passive range of motion.

Scapular protraction is a range that we typically rest in our daily lives. Most have okay passive range of motion here because of that, but lack the active strength and control behind it. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements.

Hope y'all like the class!

Class 4: Shoulder Flexion & Adduction, Scapular Protraction

This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is slightly more advanced than previous classes.

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers:
0:40 CARs (warm up)
19:20 Scapula Prep (Tall Kneeling or Standing Base)
21:20 Scapular Retraction PAILs/RAILs (Prone Lying Base )
31:00 Scapular Retraction Lift Offs + Elbow Hinge (Prone Lying Base)
35:00 Shoulder External Rotation PAILs/RAILs (Prone Lying Base)
43:45 Shoulder External Rotation Lift Offs (Prone Lying Base)
46:05 Shoulder Internal Rotation Prep (Tall Kneeing Base)
47:06 Shoulder Internal Rotation PAILs/RAILs + Passive Range Holds (Supine Lying Base)
1:11:00 Finishing CARs 

Rotation is the fundamental motion of our joints (excluding the spine). For the shoulders, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire shoulder capsule. A lot of times people will train Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a shoulder IR/ER deficits you will want to program in this class consistently every single week.

This is by far my favorite shoulder class available, and I would recommend doing this one at least 1x a week, and maybe even 2x. Especially if you have deficits in rotation.

We're doing 3 rounds of PAILs/RAILs per base now. Though if you feel capped out at 2, don't feel obligated to do 3. There's additional cues in the video regarding that. Always listen to your body.

Hope y'all love this class 👊🏼

Class 10: Shoulder IR/ER + Scapular Retraction  (Intermediate+)

This class is all about rotational capacity of the shoulders (IR/ER). 

Equipment Needed: Yoga Blocks and a Stick (Mobility Stick, PVC, maybe even a broom stick). FYI - for our IR base we'll be seating with our back against the wall.

Time Markers: 
0:30 CARs (warm up)
4:50 Capsular CARs (Tall Kneeling Base)
7:00 Side 1 Internal Rotation PAILs/RAILs + Lift Offs (Seated Base)
18:45 Side 2 Internal Rotation PAILs/RAILs + Lift Offs (Seated Base)
28:50 Side 1 External Rotation PAILs/RAILs + Passive Range Hold (Half Kneeling Base)
40:45 Side 2 External Rotation PAILs/RAILs + Passive Range Hold (Half Kneeling Base)
50:15 Finishing CARs

We’ll be introducing a new base for both IR and ER. If you prefer other bases you can absolutely do those instead, though I want to offer variety so you can find the best base for you specifically. Whichever base you can get high quality work in, and intimate the movement better in, is a good base for you. In this Class we’ll also be doing 3 rounds of PAILs/RAILs for good ol progressive overload. Though you’re always advised to listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities.

As you should know by now, rotation is the fundamental motion of our shoulders. When you have good rotational workspace you will have better global mobility for the entire shoulder capsule. A lot of times people will train Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a shoulder IR/ER deficits you will want to program in this class consistently every single week. Ideally priority areas are targeted 2x a week.

I hope you enjoy the class!

Class 17: Shoulder IR & ER

This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling Base)
 10:30 Shoulder IR PAILs/RAILs (Standing Base) 
17:35 Shoulder IR Lift Offs (Standing Base) 
19:55 Shoulder ER PAILs/RAILs (Prone Lying Base)
27:50 Shoulder ER Lift Offs (Prone Lying Base)
 30:45 Scapular Retraction PAILs/RAILs (Prone Lying Base) 
38:52 Scapular Retraction Lift Offs (Prone Lying Base)
 41:20 Finishing CARs

Rotation is the fundamental motion of our joints (excluding the spine). For the shoulders, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire shoulder capsule. A lot of times people will train Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a shoulder IR/ER deficits you will want to program in this class consistently every single week.

For anyone who wants to prioritize shoulder IR/ER and scapular retraction, but the regular classes are too long - you can do this shorter version in replace of that. You won’t get as much work and time under tension, but it may be appropriate for people who lack the ability to schedule longer sessions. Or you can also program this shorter class in addition to the regular class in your weekly routine, which will give you more inputs on possible priority areas. Ideally priority areas are targeted 2x a week, and you can develop the capacity to train it 3x a week as well. Progressive overload should be done intelligently through weeks of training and gradual progression. 

I hope you enjoy the class!

Short Class 2: Shoulder IR/ER + Scapular Retraction

This class focuses on Shoulder Flexion and Extension

Equipment Needed: Yoga Blocks. A Stick (optional)

Time Markers:
0:16 CARs (warm up)
5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
16:50 Shoulder Extension PAILs/RAILs (Seated Base)
24:02 Shoulder Extension Lift Offs (Prone Lying Base)
27:22 Finishing CARs

Shoulder Flexion -
In conventional fitness we've created many overhead movements like shoulder presses, handstands, pull-ups, lat pulldowns, etc. All which require good Shoulder Flexion. Though if you assess the average persons shoulder, they lack the ability to bring their shoulder up into Flexion vertically (without weight). If we can't do this unloaded, it will not be a recipe for success when we add weight and allow gravity to force your joints into those ranges of motion that they don't have strength and control in..yet. That's why we're here. Give those shoulders the perquisite range of motion needed to express all the movements you've grown to love, and to be able to do them at a higher level with more resiliency.

Shoulder extension is a joint position that doesn't get a ton of focus on, but it is equally as important. We utilize shoulder extension when we run, swim, play tennis, BJJ, etc. We also use extension in some weight training movements like rows, tricep kickbacks, dips, pushup, and some other movements. Also a common injury I hear is when people reach behind them in a car and injure the shoulder (in extension)

Having good range of motion with strength and control of both shoulder flexion and extension will play a role in keeping your shoulder healthy and strong.

I hope you like the class!

Short Class 12: Shoulder Flexion & Extension

This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.

Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.

Time Markers: 
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Elevation/Depression Pushes (Seated Base)
15:55 Scapular CARs (Seated Base)
17:00 Scapular Depression PAILs/RAILs (Standing Base)
26:50 Finishing CARs

We explore new bases and scapular positions we haven’t seen before. Scapular depression is a joint position that many people struggle with. In conventional fitness we often ask people to "pull their shoulders down and back" in many movements, but most people lack the mobility and control to do so, especially in scapular depression. So here we'll develop the range of motion and neurological control in order to depress our scapulas effectively.

Scapular elevation is a joint position that's very important for vertical pressing movements. Think shoulder presses, handstands, and other overhead movements. It's also important in other exercises, and in daily life movements as well. 

A healthy scapula is one that can freely move through all 4 joint positions with good range of motion and control. Here we focus on 2 of those joint positions.

Welcome to Scap-City, where the grass is green and the gains are pretty.

Short Class 15: Scapular Depression & Elevation

This Class will feature both Scapular Protraction and Retraction

Equipment Needed: Yoga Blocks and a Stick or Stretching Band

Time Markers: 
0:15 CARs (warm-up)
5:33 Scapular Retraction PAILs/RAILs (Prone Lying Base)
12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protraction PAILs/RAILs (Seated Base)
21:20 Scapular Protraction Lift Offs (Seated Base)
23:15  Finishing CARs

We will be exploring a new base for Scapular protraction. Protraction is a range that we typically rest in our daily lives. Most have okay passive range of motion here because of that, but lack the active strength and control behind it. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements. A healthy scapula is one that moves well in all ranges of motion, and plays a pivotal role in the health of our shoulders as well.

Scapular Retraction is another important one, especially in conventional fitness where we're often told to retract our scapula to perform certain movements under load. A lot of times on just a mechanical level, people don't have good scapular retraction mobility, so retracting their shoulder blades becomes very challenging. Then we ask them to do this under load in certain weight training exercises. That is not a recipe for success, and can lead to shoulder, scapula, and cervical spine issues. 

This is officially our second scapula only class. I hope you enjoy these buttery gains!

Short Class 18: Scapular Protraction & Retraction

This class will focus on Shoulder Abduction and Adduction

Equipment Needed: Yoga Blocks

Time Markers: 
0:08 CARs (warm up)
2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
35:32 Finishing CARs

Here we’ll explore two new bases, and incorporate our first ever shoulder abduction specific PAILs/RAILs. As more classes come out we have more options to target many different joint positions. If you're noticing you have limitations in your adduction and/or abduction, this class is perfect for you.

I hope you enjoy our new bases!

Short Class 20: Shoulder Abduction & Adduction

This is an advanced shoulder class for IR, ER, and Flexion

Equipment Needed: Yoga Blocks. Weights are optional.

This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder. 

We’ll do 3 rounds of PAILs/RAILs, and at times we use weight for certain drills, but always listen to your body and go at your own pace. While this is labeled an advanced class, you can also regress the session by doing less rounds of PAILs/RAILs, or limiting the intensity during the class, and opting out of using the weights when the time comes.

If this is a big priority area for you it would be great to target this class 1-2x a week.

I hope you enjoy the sweet buttery gains!

Short Class 36: Shoulder IR/ER/Flex (intermediate+)

This is an advanced class for Scapular Protraction, Retraction, and Depression.

Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.

This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/RAILs bases just for the scapula. 

We’ll do 3 rounds of PAILs/RAILs and Christa uses weights for certain drills in the class, but always listen to your body and go at your own pace. While this is labeled an advanced class, you can also regress the session by doing one less round of PAILs/RAILs, or lowering the intensity during PAILs/RAILs and other movements, and opting out of using the weights when the time comes. As always, progressive overload is key so build up your capacity gradually.

Hope you enjoy these sweet buttery scap gains!

Short Class 40: Scapula Pro/Ret/Dep (intermediate+)

Here’s a quick Shoulder Circuit snack 

Equipment Needed: Yoga blocks. Tennis balls and weights are optional.

This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually - we work one side, then allow that side to rest as we work on the other side.

These movements can be progressed by adding weight or props, but make sure you’ve developed the capacity first before doing that. Once you feel ready to start adding weight - start off on the lighter side and slowly build up over time.

As always, listen to your body and go at your own pace. If you’re feeling rushed and need to slow down, that’s okay. You can always pause the video and take your time. I just wanted to offer a short up-tempo class for those who are crunched for time and want to get some butter in.

I hope you enjoy this short shoulder circuit!

Short Class 41: Shoulder Circuit

This class is specific to those who struggle with a tight chest

Equipment Needed: Yoga blocks. A wall, and something to put your hands on (we use an exercise bench). 

The chest is a common area people complain about tightness, so I wanted to make a class specific to this area/issue. Here we’ll work a few different bases to help target this area to improve range of motion and overall strength.

If this is a priority area for you, you'll want to program in this class 1x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor your intensity and range of motion at first. Then you can slowly build up from there, increasing the intensity and range gradually with each class. You shouldn't go full intensity and push your ranges right away - it's always best to start off slow and then build from there.

I hope you feel the butter after this one!

Short Class 44: Chest Specific Mobility

This class is for everyone trying to level up their pull-up skills

Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).

Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups. 

After that we’ll go into a scapular retraction PAILs/RAILs base, which is another important one. 

Then we’ll finish up doing PAILs/RAILs underneath a pull-up, in essentially scapular elevation - which will help develop the strength at the bottom of the pull-up, which is the area most people struggle with. While in this base, it's very normal for fatigue to set in rather quickly. Id at any point you need to get out of base and shake your arms out, that’s completely okay - you can hop back into the base whenever you’re ready. We do 3 rounds of PAILs/RAILs here, but if you only have enough juice for 1 or 2, that’s okay.

As always, listen to your body and go at your own pace. 

I hope you enjoy this class!

Short Class 45: Pull-up Mobility

All about Shoulder IR - single joint focused class

No equipment needed: Though you can use a yoga block for your head to rest on during our IR base if you like.

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. The most important for the shoulder being internal rotation

The better quality rotation you develop, the better movement options you will own, in both rotational AND linear planes of movement. More joint workspace = more freedom. More freedom = more movement variability. Aka more options to create movement, and greater resiliency to variables. Which will greatly mitigate injury, and improve performance & longevity.

We will work 3 rounds of PAILs/RAILs in our IR base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If Shoulder IR is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

I hope you enjoy the class!

Short Class 49: Shoulder IR

This will be a single joint focus class for Shoulder Flexion

Equipment Needed: Yoga Blocks

In conventional fitness we've created many overhead movements like shoulder presses, handstands, pull-ups, lat pulldowns, etc. All which require good Shoulder Flexion. Though if you assess the average persons shoulder, they lack the ability to bring their shoulder up into Flexion vertically (without weight). If we can't do this unloaded, it will not be a recipe for success when we add weight and allow gravity to force your joints into those ranges of motion that they don't have strength and control in…yet. That's why we're here. Give those shoulders the perquisite range of motion needed to express all the movements you've grown to love, and to be able to do them at a higher level with more resiliency.

In this class we’ll work 3 rounds of PAILs/RAILs in our flexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If Shoulder Flexion is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

Enjoy!

Short Class 54: Shoulder Flexion

This class will help you develop greater end-range control of your shoulders

Equipment Needed: Yoga blocks, and we'll use the wall for one drill. Weights are optional.

We’ll work a series of different end-range control drills for every joint position of the shoulder (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range holds, hovers, and CARs. 

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. The movements we’ll emphasize in this class will be to develop greater active control at end-range. So we’re teaching the nervous system how to produce and control maximum force at end range.

Creating control is just as important as expanded range, and for some people the control element is even more important. For example, people who are hypermobile, or those who have far more passive range of motion than active. Regardless, having control over your ranges of motion key.

When it comes to adding weight, you want to first master these ranges of motion with just your bodyweight. Once you feel you're developing some good strength and control, and you want to progressively overload, you can add weight - but start off very light, and over time you can gradually build up. 

I hope you enjoy the class!

Short Class 57: Shoulder End-Range Control

This will be a single joint focus class for Scapular Retraction

Equipment needed: Yoga blocks and in one drill we're going to be using the wall.

Retraction is one of the most commonly limited areas for peoples in their scapula. In conventional fitness we're often told to retract our scapula to perform certain movements under load. A lot of times on just a mechanical level, people don't have good scapular retraction mobility, so retracting their shoulder blades becomes very challenging. Then we ask them to do this under load in certain weight training exercises. That is not a recipe for success, and can lead to shoulder, scapula, and cervical spine issues. In this class we’ll start the process of developing greater scapular mobility (range of motion/control/strength).

We’ll work 3 rounds of PAILs/RAILs in our retraction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

Enjoy!

Short Class 60: Scapular Retraction

This will be a single joint focus class for Shoulder External Rotation

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. We have a single joint focus class for Shoulder IR and now we have one for ER - to help you get more specific to your limiting areas.

We will work 3 rounds of PAILs/RAILs in our ER base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If Shoulder ER is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

I hope you enjoy the class!

Short Class 61: Shoulder External Rotation

Single joint focus class for Scapular Protraction

Equipement needed: Yoga blocks.

Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and control aspect. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements. A healthy scapula is one that moves well in all ranges of motion, and that plays a pivotal role in the health of our shoulders.

We will work 3 rounds of PAILs/RAILs in our Protraction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

Hope you feel buttered up after this class!

Short Class 66: Scapular Protraction

This class will showcase a few different variations of Shoulder CARs

Equipment Needed: Yoga blocks and in one drill we’ll be using the wall.

There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the shoulder.

Here’s the bases we utilize:
1. Standing Hip Hinge
2. Quadruped
3. Prone Swimmer
4. Side-lying (high irradiation + yoga block)
5. Standing Wall Block (high irradiation) 

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. With CARs we express our full ranges of motion and we can develop greater body control.

The tempo and irradiation will play a big role in how great of a training stimulus you want to achieve with your CARs. In our 4th and 5th base, we ramp up the irradiation to 60-80% and we slow down the tempo even more than usual - this creates a strong training stimulus. This will really help develop end-range control.

You always have freedom to go at your own pace and intensity. Always listen to your body and never work in any range of motion that creates pain.

Enjoy!

Short Class 69: Shoulder CAR Variations

Self-assessment Class for the Shoulders

Equipment Needed: Yoga Block

Our second self-assessment class.

This is not necessarily a follow along class or a workout, but I wanted to offer a video that shows you how to assess yourself. This is incredibly beneficial to help find your areas of limitation, which will allow you to better pick classes specific to your needs. This is also a cool way to see how you progress over the months of training. You can record yourself doing this self-assessment and then take screenshots of each position we assess, and then reassess after a few months of consistent training. 

Like I mention in the class, there is no global standard of mobility. The ranges of motion that you’ll need will be dependent on YOU - your goals, lifestyle, sports/hobbies, daily life activities, etc. 

Be mindful of all the movements that you do in your daily life and that are important to you, and then assess if your joints, in isolation without compensation, have the perquisite range of motion (plus a little buffer) to express that movement.

As always, when it comes to the shoulders, rotation is king and it’s the fundamental motion of the joint. There's nothing more important than Internal Rotation, with External Rotation being second. When you have good rotational workspace you’ll have better global mobility for the entire shoulder capsule. If you have big limitations in Shoulder IR/ER, you’ll get a lot of bang for your buck prioritizing IR/ER classes.

I hope this class brings you value! If you have any questions let me know 👊🏽

Short Class 73: Shoulder Assessment

This will be a single joint focus class for Shoulder Adduction

No Equipment Needed

We will work 3 rounds of PAILs/RAILs in our adduction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If Shoulder adduction is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be great. 

I hope you enjoy the class!

Short Class 74: Shoulder Adduction

This will be a short 15min circuit - a little shoulder snack.

No Equipment Needed

If you're short on time and want to butter up the shoulders, this one is for you.

Here’s the lineup for the class:

1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction 
4. Prone Swimmers
5. Prone Shoulder Extension
6. Prone Shoulder Flexion rotations
7. Standing Capsular CARs

We go at an uptempo pace, but if you need to slow it down you absolutely can. Feel free to pause the video and go at your own pace if you need to.

Enjoy!

Short Class 84: Shoulder Circuit (15min)

This will be a single joint focus class for Shoulder Extension 

Equipment Needed: We’ll be using a stick

We utilize a stick in this class, but if you don’t have a stick you can get creative. You can do this base from a kneeling position and you can prop your hand up on a table, chair, bench, or some other prop. You can also use stall bars, TRX bands, gymnastic rings, or even a railing. There’s a few ways to get creative with the base if you don’t have a stick.

We’ll be working 3 rounds of PAILs/RAILs in our extension base. Like always, if after the first two rounds you're feeling taxed, you don't have to do the 3rd round, or you can do it at a much lower intensity. Always listen to your body and go at your own pace, and slowly build up over time.

Just a reminder - make sure not to fully lockout your knees if you’re doing this standing. Christa had to learn the hard way 😂.

When you’re training in areas of past injury/pain/dysfunction - it’s really important to keep your intensities levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially, especially during PAILs/RAILs, and gradually build up over time. Adhering to progressive overload.

Hope your shoulders are feeling buttery after this one!

Short Class 88: Shoulder Extension

This will be a short 15min circuit for the Scapula.

Equipment Needed: Yoga blocks, resistance band, and a wall. A weight for a couple movements is optional.

We’ll work through several scapular movements, working one arm at a time and alternating back and forth.

We go at an uptempo pace, but if you need to slow it down you absolutely can. Feel free to pause the video and go at your own pace if you need to.

If you're short on time and want to butter up the Scapula, this class is for you. This class can also help identify certain limitations in your scapula. For example, we work a couple overhead scapular movements and for many people they struggle with this. If you’re one of those people, it’s okay - that’s why we do overhead scapular movements, to improve control in that plane of motion. Having control of your scapula through all planes of motion is important, especially when you look at certain weight training movements you do where having good scapula control through that specific range of motion is needed.

I hope you enjoy this class!

Short Class 94: Scapula Circuit

This is a warm up class specifically for the Shoulders

Equipment needed: Yoga block. Tennis ball and a light weight is optional.

In this class we will warm up your shoulders through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your shoulders before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the shoulders.

Hope you’re feeling good after this one!

Short Class 103: Shoulder Warm Up

This is a warm up class specifically for the Scapula

Equipment needed: Stretching band (optional) 

In this class we will warm up your scapula through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your scapula before other strenuous activities like weight lifting or calisthenics, especially on your pulling/back days.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the sapula.

Hope you enjoy the class!

Short Class 110: Scapula Warm Up

This is a spicy hip and shoulder circuit!

Equipment Needed: A yoga block and we’ll be using a wall for one movement. 3 optional props: ankle weight, light dumbbell, and tennis ball.

This will be an up-tempo class where we work multiple different movements, altering between hip and shoulder specific exercises.

Some of the movements can be progressed by adding weight, but only if you feel like you've developed the capacity to handle some external weight. Once you do start adding weight - start off on the lighter side and slowly build up over time - adhering to progressive overload. 

As always, listen to your body and go at your own pace. If the pace of the class feels too fast, feel free to pause the video and go at your own pace! 

This is a tough class, so you might be feeling a little tender and hopefully buttery as well!

Short Class 111: Hip and Shoulder Circuit

For those who want to fine tune their Shoulders CARs

Equipment needed: 1-2 Yoga Blocks and a wall

For anyone who struggles with compensations during Shoulders CARs, this will be a good class to refine your technique. While compensations aren’t necessarily a bad thing, minimizing them during Kinstretch movements will allow you to get high quality work on the specific area you’re training, while also developing greater body control and awareness. 

It’s totally okay to struggle at first or have compensations, but through classes like this and more practice it will get better over time.

I hope you enjoy this class!

Short Class 125: Shoulder CAR Refinement

Alternative bases for Shoulder IR PAILs/RAILs!

This is an educational video that will breakdown some different Shoulder IR PAILs/RAILs bases. The most common Shoulder IR base is the sleeper stretch, but for some people that amount of load on top of their shoulder might not feel comfortable, or they have a history of limitation/weakness in this area and need a more accommodating base.

In this video I offer a modification we can make to sleeper base and then I show you a few completely different bases as well.

I hope you find this video helpful!

Short Class 140: Shoulder IR Variations

This class will feature Advanced Shoulder CAR variations

Equipment Needed: Light Dumbbells and 2 tennis balls

Here’s a link to some light dumbbells on amazon:
https://tinyurl.com/light-weights 

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand. 

This is essentially a circuit class where we’ll be going through several advanced Shoulder movements one by one. If you need to, feel free to pause the video at times and go at your own pace. This can be a very challenging class so it’s totally okay to take some more time in-between movements if needed. 

In Kinstretch we can advance certain movements through different variables:

1. Internal Tension. Increasing your internal tension will help you create a deeper force of contraction on the working areas to provide a greater training stimulus.

2. Tempo. By working even more slow and controlled we can accumulate more time under tension.

3. Adding weight. Now when we add weight with mobility movements, we always want to start off light and then slowly build up over time.

I hope you enjoy the class!