TrainLikeMe

Should Y, T, I (Unilateral)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lying in a prone position on the floor, make a fist with one arm and rest your head on it
With the focus arm, point your thumb up and flex your shoulder into a Y position. Focus on maximal range of motion each rep
Slowly lower and extend out to create a T. Again, the focus is reaching your max range
Slowly lower and extend backward to create an I. Reach that maximal range once again
Ensure each rep is done in a slow, controlled manner. Each rep is done with purpose!

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Should Y, T, I (Unilateral) muscle groups

Deep Squat Shoulder Flexion To Stand

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Bodyweight,Mobility

Deep Squat Shoulder Flexion To Stand

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Take a wide enough stance to get into a deep squat position
Flex one shoulder at a time to a maximal position
Hold this shoulder flexion as you extend up to a standing position
Ensure that you don't round your lumbar spine at the deep squat position (only go to a depth where you can maintain optimal spinal alignment)

Where you should 'feel it':

Primary Muscles:

Shoulders,Quads

Deltoids,Quadriceps

Secondary Muscles

Obliques

Deep Squat Shoulder Flexion To Stand muscle groups

Isometric Lunge W/ T-Spine Mobilisation

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Swiss Ball

Isometric Lunge W/ T-Spine Mobilisation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up in a lunge position (lowered) and apply pressure into the Swiss ball with your front knee abducting
Maintain this lunge hold and cradle your hands behind your ears
Start the movement by facing toward the wall
Rotate your upper body and perform a maximal side flexion
In a controlled manner, return upward, facing the wall and repeat for allocated reps

Where you should 'feel it':

Primary Muscles:

Glutes,Lats

Gluteus Maximus,Latissimus Dorsi

Secondary Muscles

Isometric Lunge W/ T-Spine Mobilisation muscle groups

Swiss Ball T-Spine Opener (SL)

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Swiss Ball

Swiss Ball T-Spine Opener (SL)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Secure the Swiss ball on the wall by abducting the leg closest to the wall and setting it at 90 degrees of hip flexion
With the outside leg, maintain balance by recruiting the glute and foot stabilisers
Dissociate the upper body from the lower body by opening up your thoracic spine
Ensure your head is still, facing forward

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Glutes