Movements
35 entries · grouped by function
Release · soft tissue
Lacrosse ball, barbell, and foam roller work. Opens ROM before strength.
11 entries
- Chest2 x 1:00
Can go as long as needed. Doesn't feel the best - feel free to move the ball around as needed to hit new spots.
- Subscapularis1 x 1:00
Can really go as long as needed. Can do this one with your thumb, lacrosse ball, or with a partner! We wanna get deep in that armpit - warning, doesn't feel the best!
- Upper traps2 x 1:00
Load the barbell up (can be one side), pull down while you're standing up. Love this one.
Mobility · joints & stretch
Cat cows, thoracic rotations, nerve flossing, ankle mob. Joint-focused.
6 entries
Nerve glides
Brachial, median, sciatic — flossing patterns Kaytlyn prescribes for neural glide.
4 entries
Strength & control
Scap control, bottoms-up carries, RNT presses, hip strength — the load side of the protocol.
14 entries
Mid/lower traps
- Serratus2 x 15
Try to keep the elbow straight and just punch the weight up, nice and controlled.
