Norsemens shoulder mobility and function

I created this program to address several issues I have had with my shoulders. This routine is designed to work around your other training. You can run this solo if you like but, this isnt meant to put on muscle or gain strength. Remember to take it easy, you do not need a lot of weight for any of these movements. I would recomend starting most of them with no weight and slowly adding over the weeks. I suggest taking the smallest increases possible. Even if the workouts are easy. Remember this program is meant to compliment your existing program by ensuring you have happy and functional shoulders. This way you can make those sweet, sweet gains injury free for as long as possible.

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Week 1

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Yuri Healthy Shoulder Sequence

Yuri Shoulder Mobility Sequence

Yuri Shoulder Band Drill

Weighted Supine Shoulder Internal Rotation

Band Shoulder Internal Rotation Isometric With Front Raise

Prone Shoulder External Rotation

Band Shoulder External Rotation Isometric To Press

Butchers Block

PVC Active Thoracic Extension And Rotation

PVC Pipe Thoracic Rotation Standing

PVC Thoracic Spine Mobilization

Bottoms Up Kettle Bell Press

Band Full Can With Weight

Prone Cuban Press

Scapular Pull-Up

Scapula Wall Slides

Scapular Push Up

Thoracic Breathing

Scapular Press

Lu Raise

Trap 3 Raise

Scapular Row

Lock 3 Shoulder Routine

Thoracic Extension Stretch

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