Overview
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.
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a strength program.
Sunday | Stretch | |
Monday | Strength | |
Tuesday | ||
Wednesday | Strength | Stretch |
Thursday | Stretch | |
Friday | Strength | |
Saturday | Stretch |
Baseline stretches
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
Game-changer
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.
Movement | Performance |
Shoulder flexion (arms overhead) | Handstand, chin-up, pull-up |
Shoulder extension (arms behind body) | V-sit, back lever, skin the cat |