SHOULDER / OVERHEAD MOBILITY
COACH EMYLEE COVELL
OBJECTIVE To Buff your Cuff + Chest Bump the World. But really. I am excited to help you figure out how to assess and address what’s getting in the way of having effortless overhead mobility over the next 4 weeks.
FORMAT There are essentially only 2 Session Types:
SPINAL MECHANICS
SHOULDER MECHANICS
BONUS - SOFT TISSUE
The goal would be to get through both of these sessions 2x week (4x total) but if that seems daunting to start, just get them each in one time this week and make sure to carve out at least 5-10min to do your daily chest bump.
This program is designed to be an accessory program and shouldn’t replace or get in the way of your regularly scheduled fitness classes.
Need help figuring out your overall schedule? Let me know and I’m happy to help you carve out a plan!
TRACKING PROGRESS
We will be using The Wall Slide as our main Assessment. Text me your videos to 213-514-0759 with your name, videos and any other pertinent info I may need to help you over the next four weeks!
I NEED:
- Wall Slide from the Front View
- Wall Slide from the Side View
⁃ Please text 213-514-0759 videos of your wall slide from 2 different angles:
⁃ — directly head on
⁃ — from a side angle to see back arch/ overhead ability
⁃ I want these progress videos weekly along with any notes or questions you may have (pain/limitations or other weird tweaks you want to tell me about!)
BONUS SESSIONS
Join me this Saturday May 2 at 9:30am for a Livestream Shoulder Mechanics Workshop on Zoom! We will dive into the mechanics and learn more assessment tools you can implement.
Also Join me in REPAIR every Sunday at 11am + Mon/Wed at 12pm!
CONTACT Phone: 213-514-0759
Email: emylee.pharos@gmail.com
IG: @emyleecovell
THE PROGRAM
WEEK 1
DAILY CHEST BUMP - 5-10min Bench/Bed Chest Opener
⁃ If you only had time to carve out for ONE thing, this should be it.
PART 1 HERE
PART 2 HERE (Snow Angels Overhead)
TUESDAY - SHOULDER MECHANICS
Banded Retraction Sequence (at least 20 Retractions in each position)
Banded Pec + Tricep Stretch (Hold for 30-60s)
Buff your Cuff Sequence