This lesson video teaches Quadruped Shoulder CARs - a foundational drill for controlling the glenohumeral (GH) joint through its full workspace: flexion, extension, abduction, adduction, and internal/external rotation. The goal isn’t the biggest circle - it’s clean control through your available...

This lesson video teaches Standing Shoulder CARs - a foundational drill for controlling the glenohumeral (GH) joint through its full workspace: flexion, extension, abduction, adduction, and internal/external rotation. The focus is on fluid transitions between positions while actively eliminating ...

This lesson video covers Shoulder Capsule CARs (IR/ER) - a targeted drill to prime the glenohumeral (GH) joint through internal and external rotation. The goal is to explore your maximum available IR and ER with slow, controlled movement while limiting compensations from the spine and ribcage. Yo...

This video covers Shoulder Capsule CARs (Axial) - a controlled rotation drill used to prime the shoulder joint and capsule before focused internal rotation (IR) and external rotation (ER) work. The goal is simple: slow, deliberate movement through your maximum available range, while actively elim...

This video covers Seated Shoulder Swimmers - a controlled, flowing drill that helps you improve how the shoulder moves through its workspace without stiffness, hitching, or “jumping” between positions. The purpose is to build smooth, coordinated shoulder mechanics by moving through transitions sl...

This video covers Prone Shoulder Swimmers - a shoulder control drill done lying face down to help you move through shoulder positions with more precision and less cheating. The prone setup limits common compensations (like rib flare, excessive spine movement, or shrugging) so you can focus on smo...

This video covers Side-lying Sleeper Shoulder Internal Rotation (IR) PAILs/RAILs - a drill designed to improve shoulder IR range and, more importantly, your ability to control and tolerate that range under tension. Shoulder internal rotation matters for healthy overhead function, smoother pressin...

This video covers Prone Shoulder External Rotation (ER) PAILs/RAILs - a drill designed to expand and strengthen shoulder ER so the range you gain is range you can actually control. Shoulder external rotation is a big piece of healthy overhead mechanics, stable pressing, strong pulling, and should...

This video covers Prone Shoulder Flexion PAILs/RAILs - a drill designed to expand and strengthen shoulder flexion (your ability to reach overhead) so the range you gain is range you can actually control. Shoulder flexion is essential for healthy overhead mechanics in pressing, pulling, hanging, a...

This video covers Half Kneeling Shoulder CARs - a powerful setup for teaching clean, non-compensatory shoulder movement through the full shoulder workspace: flexion, extension, abduction, adduction, and internal/external rotation. The purpose is to improve true GH control and smooth transitions w...