Day 10: Shoulder Mobility and Archer Push Ups

Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free:

Welcome

Welcome to Day 10 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on shoulder mobility and archer push ups.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 10 - Shoulder Mobility and Archer Push Ups

Today is day 10 of the challenge and we will be focusing on shoulder mobility and working on archer push ups.

Movements

  • Tissue Prep; 60"/side (pecs and lats)
  • Prayer Stretch; 60"
  • 10 Archer Push Ups (at hardest level you can do correctly)

Tissue Prep

We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use this as a time to lightly tenderize yourself.

Prayer Stretch

This is similar to the prayer stretch with the PVC from day 4, except we are stretching over the edge of the foam roller. The same cues apply. Pull the chest through toward the ground and think about lifting up your hands toward the ceiling. Don’t jam your head through as that will prevent extension of the upper back (which is what we want).

Archer Push Ups

These are much harder than they look. Most people will be in the firrst 2 stages. Watch the video carefully to see what each step includes. This movement requires a lot of upper body strength, so don’t progress too quickly as you don’t want to overload the shoulder in this demanding drill.

What’s Next

Head over to Day 11.

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