Day 3: Shoulder Extension Mobility and Russian Swings

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

Welcome

Welcome to Day 3 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on shoulder extension mobility and russian swings.

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 3 - Shoulder Extension Mobility and Russian Swings

Today is day 3 of the challenge and we begin with shoulder extension mobility and prep as well as russian swings.

Movements

  • Posterior Shoulder Tissue Prep; 60" per side
  • Crab Walk (you choose distance)
  • 15 Russian Swings

Posterior Shoulder Tissue Prep

Use your ball of choice for this (edge ball, Trigger point ball, lacrosse ball, etc.). Lightly roll on the muscles in the back of your shoulder for 1 minute. In this application, we don’t want this to be painful. If you have to hold your breath because it hurts so much, you need to use less pressure.

Crab Walk

In the crab walk, get your hips as high as possible. If you let your hips sag, you get less shoulder extension, which is what we are after. Your ngers can point straight out to the sides or up toward your head. We don’t like the ngers pointed toward your feet in this application.

Russian Swings

We are doing the swings here to utilize the shoulders after working on the tissue and range of motion. The hardstyle swing is a great way to do this. In the video, we coach a neutral neck position. There are several opinions on where the head/neck should be in the bottom of a swing. We like the neck to be in neutral or slightly extended (looking slightly up). Some people will coach keeping your eyes on the horizon, which is a great cue.

What’s Next

Head over to Day 4.

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