For a stiff upper back that limits the shoulder, freeing both so they move together. It frees the upper back with circles, thoracic extension, overhead reaches, and around-the-worlds, then links ribs and shoulders with wall slides, activation, A-shape pulls, and Y-pulls. The finish makes them move as one with T and Y pulls, anti-protraction, diagonal pulls, and face pulls.
Free the stiff upper back. Shoulder circles, thoracic extension, overhead reaches, and around-the-worlds restore rotation and extension in the mid-spine. A mobile upper back is what lets the shoulder reach its full range.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
Targeted shoulder mobility and stabilization exercise. Focuses heavily on the lateral and posterior deltoids, rotator cuff, and scapular control along the lateral plane of the body. Excellent for building shoulder endurance, improving overhead range of motion, and correcting forward-rolling shoulder posture.
Link the ribcage and shoulder blades. Wall slides, scapular activation, A-shape pulls, and Y-pulls train the blades to glide on a mobile ribcage. Connecting the two is what turns separate joints into one smooth system.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
General scapular activation for multiple programs. Excellent for rehab and postural training.
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.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Make the two move as one. T and Y pulls, anti-protraction, diagonal pulls, and face pulls build coordinated strength through the upper back and shoulder together. You finish reaching and rotating freely.
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.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Functional diagonal movement. Excellent for tackling motions, golf, and general function.
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.
