Scapular Winging & Rounded Shoulders With Posterior COMPRESSION

Progress Program

Phase 1

Program Instructions

Posture Routine

Exercise 1 Sets Reps Times Per Day
3 Sets
5 Breaths
2 Times Per Day (morning & night)
Exercise 2 Sets Reps Times Per Day
3 Sets
10 Breaths
2 Times Per Day (morning & night)
Exercise 3 Sets Reps Times Per Day
3 Sets
5 Breaths
2 Times Per Day (morning & night)

Fitness Routine

DIFFICULTY

HARD= Final rep of the set is "hard" but you can complete it with perfect form.

MEDIUM= Finish each set knowing you can do one more rep with perfect form.

EASY= Finish each set knowing you can do two or more perfect reps.

Day 1

Weight Lifting

Warm Up Sets Reps Difficulty
1 Sets
8 Breaths
Easy
1 Sets
8 Breaths
Easy
1 Sets
8 Breaths
Easy
2 Sets
8 Reps
Easy
2 Sets
8 Reps (20 feet each)
Medium
Power & Agility Sets Reps Difficulty
3 Sets
16 Reps (8 each side)
Medium
3 Sets
16 Reps (8 each side)
Medium
Main Lift Sets Reps Difficulty
3 Sets
12 Reps
Hard
Secondary Lift Sets Reps Difficulty
3 Sets
12 Reps (each side)
Hard
Accessories Sets Reps Difficulty
3 Sets
12 Reps
Hard
3 Sets
24 Reps (12 each leg)
Medium
Cool Down Sets Reps Difficulty
3 Sets
5 Breaths
Easy

Day 2

Conditioning

Cardio Sets Reps
Lateral Stair Climber
1 Sets
10 Minutes Each Side (Total of 20)
Circuit Sets Reps
3 Sets
12 Reps
3 Sets
AMRAP in 30 Second

Day 3

Weight Lifting

Warm Up Sets Reps Difficulty
1 Sets
8 Breaths
Easy
1 Sets
8 Breaths
Easy
1 Sets
8 Breaths
Easy
2 Sets
8 Reps
Easy
2 Sets
8 Reps (20 feet each)
Medium
Power & Agility Sets Reps Difficulty
3 Sets
8 Reps
Medium
3 Sets
8 Reps
Medium
Main Lift Sets Reps Difficulty
3 Sets
12 Reps (each side)
Hard
Secondary Lift Sets Reps Difficulty
3 Sets
12 Reps (each side)
Hard
Accessories Sets Reps Difficulty
3 Sets
24 Reps (12 each side)
Medium
3 Sets
24 Reps (12 each side)
Medium
Cool Down Sets Reps Difficulty
3 Sets
5 Breaths
Easy

Day 4

Conditioning

Cardio Sets Reps
Incline Treadmill Walking
1 Sets
20 Minutes at 12% Incline
Circuit Sets Reps
3 Sets
12 Reps Each Arm (24 Total)
3 Sets
12 Reps Each Arm (24 Total)

Day 5

Weight Lifting

Warm Up Sets Reps Difficulty
1 Sets
8 Breaths
Easy
1 Sets
8 Breaths
Easy
1 Sets
8 Breaths
Easy
2 Sets
8 Reps
Easy
2 Sets
8 Reps (20 feet each)
Medium
Power & Agility Sets Reps Difficulty
3 Sets
8 Reps
Medium
3 Sets
8 Reps
Medium
Main Lift Sets Reps Difficulty
3 Sets
12 Reps
Hard
Secondary Lift Sets Reps Difficulty
3 Sets
12 Reps (each side)
Hard
Accessories Sets Reps Difficulty
3 Sets
24 Reps (12 each side)
Medium
3 Sets
24 Reps (12 each side)
Medium
Cool Down Sets Reps Difficulty
3 Sets
5 Breaths
Easy

Days 6-7

Rest

How can we improve the program?

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