APH-2025-007

Energy System: Mobility

Difficulty: Cultivation

Intention:

This week’s training is directed towards building awareness of the gap between passive range of motion and range of active strength. Here we’re tackling the shoulders again. One thing to note is that if the snap-backs feel too threatening, PAILS/RAILS are a good substitute.

[results in brackets]

Warm Up:

Bike x 10 minute [96 calories]
2x5 Shoulder CARs
2x5 Banded Scap CARs
2x5 Prison CARs

Work:
3x10 of each
Internal Rotation Dynamic Overload “snaps”
External Rotation Dynamic Overload “snaps”

Then, 30-20-10 reps of:
Lateral Shoulder Raise
Front Raise
Rear Delt fly
[2.5# each hand]

Then, 75x Barbell Presses
For each break, rest for 30 sec and then do 15x Push Press from a back rack, rest 60 sec then continue till all 75 reps are complete. [35#]

Then, Finish:
EQI Banded Internal Shoulder rotation
Banded EQI Bicep Curl

Resources:

• Mobility Movements