For scapular dyskinesis or winging, retraining how the shoulder blade moves and holds so it stops fluttering off the ribcage. It starts by finding the blade with activation, wall slides, and the ATY combo, then drills A, T, and Y pulls to own the movement. The finish makes control automatic with reverse flies, anti-protraction, and thoracic extension so the blade sets itself.
Find and feel the shoulder blade. Scapular activation, wall slides, shoulder circles, and the ATY combo teach the blade to sit flat and move cleanly. You cannot strengthen a movement you cannot feel, so this awareness comes first.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Comprehensive scapular activation exercise combining three fundamental shoulder patterns. Excellent for addressing scapular dyskinesis and promoting balanced shoulder function. Ideal for warm-up, activation, and corrective exercise applications across multiple programs.
Own the scapular movement under load. A, T, and Y pulls plus Y-pulls train the blade to retract, depress, and upwardly rotate against band tension. Repeating the correct pattern under load is what makes it reliable.
Isolated scapular retraction at 45 degree arm angle. Targets mid-trapezius and rhomboids for postural correction. Excellent for addressing rounded shoulder posture and upper crossed syndrome. Can be used in isolation or as part of combination sequences.
Classic middle trapezius isolation exercise. Primary movement for addressing postural deficits and scapular retraction weakness. Essential for all programs focusing on posture correction and shoulder blade control. Often called reverse fly at 90 degrees.
Lower trapezius dominant exercise crucial for scapular upward rotation and depression. Addresses scapular dyskinesis and prepares shoulders for overhead function. Essential for overhead athletes, swimmers, and anyone with shoulder impingement concerns.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Make scapular control automatic. Reverse flies, anti-protraction, thoracic extension, the ATY combo, and face pulls groove the pattern until the blade sets without you thinking. You finish with a shoulder blade that stabilizes on its own.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
High anchor variation providing greater range of motion and increased resistance at end ranges. Excellent for advanced athletes and those with good shoulder mobility. The downward pull angle increases lat engagement compared to mid-level version. Ideal for swimmers and overhead athletes.
Premier corrective exercise for the upper back and shoulder complex. Combines scapular retraction with shoulder external rotation to heavily target the posterior deltoids, infraspinatus, teres minor, and mid-to-lower trapezius. Vital for reversing rounded shoulder posture and building rotator cuff resilience.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.
You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.
You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.
You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.
These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.
