You are on page 1of 5

OVERHEAD

MOBILITY
Week One
Day One
1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc

1 min Overhead Opener https://www.youtube.com/watch?v=s0cfMpsMLdA

2x10 with 5 second lower Supine Raises 5lbs https://www.youtube.com/watch?v=DIbdSSFoKZM

3x12 Foam Roll Lift Offs https://www.youtube.com/watch?v=uIJuvGcsjeo


Day Two
1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA

1 min Bench Thoracic Spine Mobilization https://www.youtube.com/watch?v=85r9Q4lSXNQ

3x3 with 5 sec lower Eccentric pullups in hollow body https://www.youtube.com/watch?v=YxcbqjQnsx8

5x5 each side Rack shoulder lift offs https://www.youtube.com/watch?v=mjnMFFfXrTs


Day Three
2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc

1 min Prone Thoracic Spine Active Extensions https://www.youtube.com/watch?v=jJ-L_U-eSFg


6x10 Prone Assisted Lift Offs https://www.youtube.com/watch?v=gQvpCVfYYGo

2x15 each side Open Books https://www.youtube.com/watch?v=M3qfIKSSNnw


Week Two
Day One
1 min each side
Teres Soft Tissue Work
https://www.youtube.com/watch?v=za0cCd-N2Xc

1 min Overhead Opener https://www.youtube.com/watch?v=s0cfMpsMLdA

2x10 with 5 second lower Supine Raises 5lbs https://www.youtube.com/watch?v=DIbdSSFoKZM

3x12 Foam Roll Lift Offs https://www.youtube.com/watch?v=uIJuvGcsjeo


Day Two
1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA

1 min Bench Thoracic Spine Mobilization https://www.youtube.com/watch?v=85r9Q4lSXNQ

5x3 with 5 sec lower Eccentric pullups in hollow body https://www.youtube.com/watch?v=YxcbqjQnsx8

5x5 each side Rack shoulder lift offs https://www.youtube.com/watch?v=mjnMFFfXrTs


Day Three
2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc

1 min Prone Thoracic Spine Active Extensions https://www.youtube.com/watch?v=jJ-L_U-eSFg


6x10 Prone Assisted Lift Offs https://www.youtube.com/watch?v=gQvpCVfYYGo

2x15 each side Open Books https://www.youtube.com/watch?v=M3qfIKSSNnw


Week Three
Day One
1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc

2x15 Yoga Down Dogs https://www.youtube.com/watch?v=MRgg0Ba7M7Y

2x10 Prone Lift Offs https://www.youtube.com/watch?v=dUy4wf6Kpb4

3x5 Z-Press https://www.youtube.com/watch?v=177trGDgECg


Day Two
1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA

1 min each side Ring Opener http://bit.ly/2t2OhY3


2x15 Foam Roll Up Wall https://www.youtube.com/watch?v=WFgduO-z0Y0

x20 total reps Reach, Roll, & Lift https://www.youtube.com/watch?v=xMVP2VgQIzc


Day Three
2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc

1 min each side Bretzel https://www.youtube.com/watch?v=IUuqBc8sXcs


3x15 Overhead Shrugs https://www.youtube.com/watch?v=kbCGydlpnOs

2x3 Prone Swimmers https://www.youtube.com/watch?v=MIUeiEjZYFU


Week Four
Day One
1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc

2x15 Yoga Down Dogs https://www.youtube.com/watch?v=MRgg0Ba7M7Y

2x10 Prone Lift Offs https://www.youtube.com/watch?v=dUy4wf6Kpb4

5x5 Z-Press https://www.youtube.com/watch?v=177trGDgECg


Day Two
1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA

1 min each side Ring Opener http://bit.ly/2t2OhY3


2x15 Foam Roll Up Wall https://www.youtube.com/watch?v=WFgduO-z0Y0

x20 total reps Reach, Roll, & Lift https://www.youtube.com/watch?v=xMVP2VgQIzc


Day Three
2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc

1 min each side Bretzel https://www.youtube.com/watch?v=IUuqBc8sXcs


3x15 Overhead Shrugs https://www.youtube.com/watch?v=kbCGydlpnOs

3x3 Prone Swimmers https://www.youtube.com/watch?v=MIUeiEjZYFU