Day 13: Shoulder Mobility and Pull Ups

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


Welcome to Day 13 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on shoulder mobility and pull 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 13 - Shoulder Mobility and Pull ups

Today is day 13 of the challenge and we will be focusing on shoulder mobility and pull ups.


  • Roll Out Lat & Triceps; 30"/side
  • Kettlebell Windmill; 15" per direction
  • 5 Strict Pull Ups at Hardest Level for You

Roll Out Lat & Triceps

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

Kettlebell Windmill

If you have never done this before, start with no weight and have one hand holding an invisible kettlebell. Go slowly and be in absolute control. You should be hinging through your hips during this movement, not bending mainly through the spine. Do not worry about increasing the weight during this drill. For many people, this is a new and vulnerable position, so don’t push it. Develop this over time.

Strict Pull Ups

We prepped the tissue and worked on movement through the shoulder with the kettlebell windmill, now it is time to put it to use with strict pull ups. Work up to the most challenging strict pull up where you can achieve 5 unbroken reps.

What’s Next

Head over to Day 14.

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