Day 13: Shoulder Mobility and Pull Ups
Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free:
Welcome
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.
Movements
- 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.
What to Read Next
Commonly Misunderstood Words in Movement and Mobility
Commonly Misunderstood Words in Movement and Mobility In this post I will be sharing my thoughts on common words used in the movement and fitness world with a focus on how to better define them conceptually, and where applicable, mathematically. Each day...
How to Stretch Shoulder Extension
How to Stretch Shoulder Extension Learn how to stretch your shoulder extension Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free: Option 1 For many people, option 1 will be the best option, especially if...
Three Position Band Pull Apart
Learn how to correctly perform the 3 position band pull apart to improve your shoulder and upper back strength and mobility
Why Shoulders HAVE to Move Differently
All shoulders have to move differently and stretching won't fix every problem. Learn how the anatomy affects overhead lifting.
Get all our latest articles sent directly to your inbox
Comments
[…] Head over to Day 13. […]