Shoulder & Thoracic mobility 30 day challenge
Over the next 30 days and beyond, we want you to improve your shoulder & upper back mechanics by completing our daily exercise every day.
By following our little and often method, we are going to improve your squat pattern by increasing the mobility and range of motion of your key joint structures and muscle groups.
Every day we have set you 1-2 key exercises or drills to complete, which are going to step by step improve the way you move.
By improving your thoracic mechanics we are going to be combatting and preventing a whole array of problems & injuries:
Stiff Neck
Shoulder impingement
Frozen shoulder
Poor overhead postures & positions
Build Better Habits today
Download your Free PDF Program or Follow along day by day below
Click on each exercise for access to short tutorial video
Remember that the focus of each of these exercises or drills is to spend time improving your range of motion, so don’t rush through the movements, give yourself time to breath and control each repetition.
Quality of your efforts is far more important than the quantity with this program
Day 1
Seated Wall Angel
1 x 1
Measure the distance of your toes from wall without lifting your heel
Banded Passover
2 x 10 reps
Film or take a picture for future reference
day 2
T-Spine Lunge
1 x 2 reps e/s
day 3
Rest Day
day 4
Side Lying Banded Windmill
2 x 5 (each side)
day 5
Banded Pull Through
2 x 10
day 6
Rest Day
day 7
Kneeling Thoracic Extension
2 x 5 reps e/s
Great work completing your first week - let us know how you are getting on!
Day 8
Dowel Passover
2 x 10
day 9
Rest Day
day 10
Prone V-Raise
2 x 10
day 11
Suspension Trainer Chest Stretch
2 x 30s efforts
DAY 12
Rest Day
day 13
Weighted Pullover
2 x 10
Day 14
Kneeling Thread the Needle
2 x 5 e/s
Week 2 complete - whats been your favourite exercise so far?
day 15
Rest Day
day 16
Dowel Passover
2 x 10 reps
Focus on increasing range of motion across the set
day 17
Band Pull Apart
2 x 10 reps
day 18
Rest Day
day 19
Banded Shoulder Distraction
2 x 2 reps e/s
day 20
Side Lying Banded Windmill
2 x 5 reps e/s
Focus on increasing range of motion across the set
day 21
Rest Day
Week 3 done - need help with the rest of your training?
day 22
Foam Roller Thoracic Extension
2 x 5 reps
day 23
Banded Face Pulls
2 x 10 reps
Focus on increasing range of motion across the set
day 24
Rest Day
day 25
Dowel Passover
2 x 10 reps
day 26
Banded Shoulder Distraction
2 x 30s efforts e/s
day 27
Rest Day
day 28
Prone V-Raise
2 x 10 reps
day 29
T-Spine Lunge
2 x 1-2 reps e/s
Focus on increasing range of motion across the set
day 30
Seated Wall Angel
1 x 1
Banded Passover
2 x 10 reps
Film or take a picture for future reference