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
