Shoulder Progressions 20 min,
Do as many as you can in 20 min, controlled movement, no rushing

A) Rope Test, for cm.

• same as PVC pass-through, but with a jump rope, make a shoulder dislocate and measure how much rope is needed to pass through a full circle without bending at the elbows
• this is the test-re-test

B) Box Breathing 3 min
- re-test Rope Test

C) Side Plank + Plate Lift (Abduction-Adduction & Flexion-Extension)
5 - 20 repetitions
- re-test Rope Test

D) Single Arm Row to Side Plank 5 - 20 reps per arm
- re-test Rope Test

E) Spine CARs 5-20 reps
- re-test Rope Test

F) Spine CARs in Shinbox 5 - 20 reps
- re-test Rope Test

G) Thoracic Bridge 5 - 20 reps
- re-test Rope Test

H) Windshield Wipers 5-20 reps
- re-test Rope Test

I) T-Rotations in Squat 5-20 reps
- re-test Rope Test

J) Neck Circles 5-20 reps
- paint as large a circle in the air as possible with the nose 5-20 slow circles
- re-test Rope Test