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Shoulder Performance Care

Today's Workout:

Today we will address the shoulders. As we perform our core for this week, we will be intentional about the role that the shoulder plays in eahc of the following exercises.

I have also linked some of my favorite shoulder flexibility and mobility pieces for you!

***Videos are linked for each of the following:



(you may choose level 1, level 2, level 3) 

Side Plank Abduction 3 x 10/side (can use band, cable, or DB here)

BONUS: if you have the equipment:

Rest 1 min following 3 rounds of the above.

Finish with the following:

Front Plank 1 x max time

Side Plank R 1 x max time

Side Plank L 1 x max time



Dynamic Warmups (to be done pre workout):

KB Halosx 10/direction

OH Suitcase/ Farmers Carryx 25ft/forwards-backwards

Low Load Prolonged Stretching (to be done post workout or recovery days):

Prone Scorpionsx 2 min/side


As with everything...

Everything I program at AlphaFemme is intentional.  From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself.  Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self. 


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Thank you for supporting the mission of AlphaFemme by honoring and supporting the vessel that keeps you moving daily.

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