PRE-WORKOUT SHOULDER PREP

The Pre-Workout Shoulder Prep includes 12 exercises designed to mobilize, activate and
prepare your shoulder girdle for intense training so that it is stable and will not get injured.

Start off with the entire routine then as you get familiar with the exercises, feel free to subtract
any exercises you think are not useful.

Exercise Reps Hold/Work

1) ASMR Pecs 1 min each
2) ASMR Lats 1 min each
3) ASMR Delts and Rotators 1 min each
4) T-spine Bench Extensions 8 total
5) T-spine Rotations 8 per
6) Stick Mobilization 8 per
7) Power rack / Doorway DCR 2 contract-relax cycles
8) Prone ATW’s 2 x 5 sec each
9) 1-arm Serratus Wall Press: 3 x 5 sec each
10) Band Pull Aparts 3 x 5 sec each
11) Shake It Out 1-2 mins
12) Arm Swing Sequence 10-15 per