Workout for: Charlotte Whitmore
Workout covering: Mobility and posture correction
Creation date: 02/07/2022
End date: Current
Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.
Exercise group 1
Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
Purpose: Standing mobility exercises
Group 1 Exercise 1 – Shoulder circles
Movement: Unilateral rotation clock-wise and counter clock-wise
Reps: 5-10 front to back left and right
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Standing
Rest between sets:
Comments:
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Group 1 Exercise 2 – Chest flexion/Extension
Movement: Horizontal bilateral
Reps: 5-10
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Standing
Rest between sets:
Comments:
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Group 1 Exercise 3 – Overhead reach and side bend
Movement: Bilateral reach and alternating side bend
Reps: 10 (5 side bends left and right)
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Standing
Rest between sets:
Comments:
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Group 1 Exercise 4 – Hay bailer (no weight)
Movement: Rotation
Reps: 10 left and right
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Standing, split stance
Rest between sets:
Comments:
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Exercise group 2
Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
Purpose: Mobility work on the floor
Group 2 Exercise 1 – Lying thoracic rotation
Movement: Upper body rotation
Reps: 10 left and right or as needed
Sets: 1
Tempo: Slow
Weight:
Equipment: Yoga block to support bent knee
Base of support: Lying on the floor
Rest between sets:
Comments:
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Group 2 Exercise 2 – Cat – Camel
Movement: Hip and back mobility
Reps: 10 or as needed
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Quadruped on floor
Rest between sets:
Comments:
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Group 2 Exercise 3 – Bird-dog
Movement: Core stability hold
Reps: 4-5 alternating left and right
Sets: 1
Tempo: Slow movement with 10-20 second hold
Weight:
Equipment:
Base of support: Quadruped on floor
Rest between sets:
Comments:
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Group 2 Exercise 4 – Overhead extension pull
Movement: Bilateral pull/stretch – This might not be ideal for your shoulder laxity? Do it if you think if feels ok.
Reps: 5 with 10 second hold
Sets: 1
Tempo: Slow movement into stretch
Weight:
Equipment:
Base of support: Standing hinged at the hips with hands on a waist height support
Rest between sets:
Comments: Pull back to stretch your lats (down the side of your back from the arms)
Exercise group 3
Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
Purpose: Full body rotation movements
Group 3 Exercise 1 – Reach and rotate
Movement: Lateral and rotational
Reps: 10 alternating left and right
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Standing, wide stance
Rest between sets:
Comments:
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Exercise group 4
Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
Purpose: Shoulder rotator muscles pre-hab
Group 4 Exercise 1 – Internal and external shoulder rotation
Movement: Internal and external rotation
Reps: 10 left and right, internal and external
Sets: 1
Tempo: Slow
Weight:
Equipment: Blue resistance band
Base of support: Standing
Rest between sets:
Comments:
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Group 4 Exercise 2 – Side pull down
Movement: Unilateral pull from the side
Reps: 10 left and right
Sets: 1
Tempo: Slow
Weight: Light resistance band
Equipment: Resistance band
Base of support: Standing
Rest between sets:
Comments: Pull the band down from about shoulder level and across your mid-line.
Group 4 Exercise 3 – Horizontal front pull down
Movement: Bilateral
Reps: 10-15
Sets: 1
Tempo: Slow, with a short hold when pulled down
Weight: Blue band
Equipment: Resistance band
Base of support: Standing
Rest between sets:
Comments: Grasp the band with your palms facing towards each other, and thumps pointing up.
Group 4 Exercise 4 – Sword draw
Movement: Unilateral cross pull from low to high
Reps: 10 left and right
Sets: 1
Tempo: Slow
Weight: 3#
Equipment: Dumbbell
Base of support: Standing
Rest between sets:
Comments:
Exercise group 5
Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
Group 5 Exercise 1 – Shoulder floor press
Movement: Bilateral push down
Reps: 1 with 10-20 second hold
Sets: 4-5
Tempo: Isometric hold
Weight:
Equipment:
Base of support: Lying supine on floor
Rest between sets: 20 seconds
Comments: Start lying with your arms out to the side at shoulder level, with bent elbows and hands pointing to the ceiling. Press the back of your arms and shoulder blades into the floor, and hold for specified time.
Group 5 Exercise 2 – Lying arm overhead slides
Movement: Bilateral overhead push
Reps: 10 with pause at the top
Sets: 1
Tempo: Slow with pause when arms extended
Weight:
Equipment:
Base of support: Lying on the floor
Rest between sets:
Comments: Lightly press your shoulders and arms into the floor as you raise your hands overhead
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Group 5 Exercise 3 – Chest/Pectoralis stretch
Movement: Unilateral isometric hold – This might not be very useful to you, see what you think.
Reps: 5 left and right alternating
Sets: 1
Tempo: Isometric hold for 10-20 seconds
Weight:
Equipment:
Base of support: Standing
Rest between sets:
Comments:
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Group 5 Exercise 4 – Shoulder protraction (External arm rotation)
Movement: Bilateral arm/shoulder external rotation
Reps: 10
Sets: 1
Tempo: Slow with hold
Weight: Light resistance band
Equipment: Resistance band
Base of support: Standing
Rest between sets:
Comments:
Expand for exercise video
Workout template version 1.2