Quadruped Scap CARs (Wide)
Joint Focus: SCAPULA
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1m 51s
This lesson video teaches Quadruped Scap CARs with a wider hand position - a simple tweak that makes scapular control noticeably harder than the standard quadruped setup. By widening the base, you’ll often feel the body want to cheat with the elbows, ribs, or torso shift. The objective is to keep the arms stable and move the scapulae intentionally through protraction, retraction, elevation, and depression, while creating smooth glide around the ribcage and actively eliminating compensations. It’s a great option when you want more challenge, more awareness, and cleaner scap mechanics for stronger shoulders.
Up Next in Joint Focus: SCAPULA
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Standing Scap CARs
This lesson video teaches Standing Scap CARs - a foundational drill for developing true scapular control through protraction, elevation, retraction, and depression. The objective is to get fluid, intentional movement of the scapulae around the ribcage without compensating through bent elbows, swi...
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Plank Scapular Protraction ISO
Build genuine scapular control and serratus anterior strength with this plank protraction isometric — a precise, isolated drill that trains the scapulae to glide fully around the ribcage under load, building the kind of active scapular stability that underpins healthy shoulders and efficient push...
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Plank Scapular Retraction ISO
Develop active scapular retraction strength and mid-back control with this plank retraction isometric — the natural counterpart to the protraction drill, training the scapulae to draw firmly together under load and hold that position with maximum muscular effort, building the posterior shoulder a...
