“

“THE EXPERT
WAS ONCE A
BEGINNER”

- LEARNIING NEVER ENDS

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DISCLAIMER:

As with all exercise programs, please proceed with caution. To

reduce and avoid injury, you will want to check with your doctor
before beginning any fitness program. By performing any fitness
exercises, you are performing them at your own risk.

It is important that you understand that all exercises performed in

these videos were done so by people who gradually adapted to
them via progressions, if you have never performed a movement
like this, please use caution & start at the most regressed version if
you feel you are capable. If you are not sure about what is right for
you, please get in touch via our website. Dosage of exercises and
movements are all unique to an individual.
WHAT TO DO IF YOU HAVE PAIN
OR MOVEMENT RESTRICTIONS:
In the case of pain, injury or movement restrictions please get in
touch for a full joint assessment & movement screen.

Each individual is unique & therefore requires a full analysis & in

depth consultation to discuss movement & injury history, as well as
current routines that may impact pain.

Get in touch here:

https://www.flowmotionfitness.co.uk/contact-1
 HOW WE CAN HELP
YOU STUDY:
We have an online Mobility & Rehabilitation Masterclass that teaches the
science behind mobility training from the bio-mechanical level to the
practical level. Coaches, physios & movement enthusiasts have attended
from all over the world - find out more here!
 HOW WE CAN HELP
YOU TRAIN:

PERSONALISED
ONLINE COACHING
We use TrueCoach to track the progress of our
clients so we can tailor the workouts to each
individual. We have several packages with
options of programming, live sessions, check-
ins & continuous adaptation &
communication via the app, email &
WhatsApp.

Currently fully booked - join here to begin

your assessments & join the waitlist! Spots
due to open end of January 2021.

LIMITED SPACES AVAILABLE.

PROGRAMS

These are handy for anyone on a budget: our

programs are gradual & progressive which
allows for consistent & safe adaptations over
3 months!
Check them out here!
 MAIN MUSCLES USED IN SHOULDER
MOVEMENT
Muscles Involved:
 MUSCLES USED IN SCAPULAR
MOVEMENT

Muscles Involved:
PLEASE do not attempt this routine if you have current injuries & pains, it is
best to seek a full joint assessment & personal assistance before
undergoing a mobility program - feel free to message us for an assessment.

Before using this program, make sure that you are cleared to exercise by a
physician. By using this program you are agreeing that you understand the risks
associated with exercise and hold harmless Flow Motion Fitness and its
Employees and Managers from the risks associated with exercise that include,
but are not limited to, sprains, muscle pulls, heart attack and death.
 DAY 1
Warm up:

Neck CARs

Shoulder CARs

Thoracic Extension On Roller

Thoracic Archer Rotation

Thoracic CARs

Scapula CARs

Strength Work:

Scapula Pull Up

Scapula Push Up

Swimmer Hovers

Half Kneeling Bottoms Up Kettlebell Press

 DAY 1
Banded Facepull

Shoulder Internal Rotation PAILs & RAILs

Shoulder Flexion PAILs & RAILs

GET THE FULL 12 WEEK SHOULDER MOBILITY PROGRAM HERE