|Program Goal||Shoulder ROM|
|Delivery Format||Written workouts|
|Experience Level||10+ push-ups and 5+ dips|
|Program Duration||Four weeks|
|Training Frequency||Four per week|
|Equipment||The BaseBlocks Trainer|
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Below is a sample of how to schedule the workouts when combining it with a strength program.
To measure progress objectively, you would need to measure the joint angle with specialised equipment. I recommend taking a photo of each of the four stretches below.
Stretch #1: Shoulder flexion
Stretch #2: Shoulder extension
Stretch #3: Shoulder internal rotation
Stretch #4: Shoulder external rotation
We want enough range of motion to function optimally during the movements we perform. The movements we perform vary from person to person; the flexibility demands to perform basic calisthenics exercises will be different to a contortionist. Considering the shoulder joint is already unstable by design, increasing the level of flexibility beyond what is required may increase your injury risk by reducing stability.
|Handstand, chin-up, pull-up|
(arms behind body)
|V-sit, back lever, skin the cat|