Scapular Winging & Rounded Shoulders With Posterior COMPRESSION

Progress Program

Phase 1

Program Instructions

Posture Routine

Exercise 1	Sets	Reps	Times Per Day
Sidelying Hamstring Tilt (alternating sides starting on left)	3 Sets	5 Breaths	2 Times Per Day (morning & night)

Exercise 2	Sets	Reps	Times Per Day
Supine Cross-connect Breathing	3 Sets	10 Breaths	2 Times Per Day (morning & night)

Exercise 3	Sets	Reps	Times Per Day
Hooklying Hamstring Bridge with Low Reach	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
Sidelying Hamstring Tilt (alternating sides starting on left)	1 Sets	8 Breaths	Easy
Supine Cross-connect Breathing	1 Sets	8 Breaths	Easy
Hooklying Hamstring Bridge with Low Reach	1 Sets	8 Breaths	Easy
Crab Crosses	2 Sets	8 Reps	Easy
Duck Walks	2 Sets	8 Reps (20 feet each)	Medium

Power & Agility	Sets	Reps	Difficulty
Med Ball Lateral Shuffle	3 Sets	16 Reps (8 each side)	Medium
Med Ball Fake Slams	3 Sets	16 Reps (8 each side)	Medium

Main Lift	Sets	Reps	Difficulty
Goblet Squat (dumbbell or kettlebell) - Heels Elevated with Ball	3 Sets	12 Reps	Hard

Secondary Lift	Sets	Reps	Difficulty
Cable 1-Arm Alternating Low Row - Split Stance	3 Sets	12 Reps (each side)	Hard

Accessories	Sets	Reps	Difficulty
Decline Hip Lift Alternating Dumbbell Chest Press	3 Sets	12 Reps	Hard
Hamstring Marches	3 Sets	24 Reps (12 each leg)	Medium

Cool Down	Sets	Reps	Difficulty
Inverted Long Seated Low Reach Calf Stretch	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
A) Lateral Raises	3 Sets	12 Reps
B) Cross Body Mt. Climber	3 Sets	AMRAP in 30 Second

Day 3

Weight Lifting

Warm Up	Sets	Reps	Difficulty
Sidelying Hamstring Tilt (alternating sides starting on left)	1 Sets	8 Breaths	Easy
Supine Cross-connect Breathing	1 Sets	8 Breaths	Easy
Hooklying Hamstring Bridge with Low Reach	1 Sets	8 Breaths	Easy
Crab Crosses	2 Sets	8 Reps	Easy
Duck Walks	2 Sets	8 Reps (20 feet each)	Medium

Power & Agility	Sets	Reps	Difficulty
Supine Med Ball Ceiling Chest Pass	3 Sets	8 Reps	Medium
Split Stance Med Ball Perpendicular Scoop Toss	3 Sets	8 Reps	Medium

Main Lift	Sets	Reps	Difficulty
Low-Seated Alternating Landmine Press	3 Sets	12 Reps (each side)	Hard

Secondary Lift	Sets	Reps	Difficulty
Cable Zercher Single Arm Split Squat	3 Sets	12 Reps (each side)	Hard

Accessories	Sets	Reps	Difficulty
Short Seated Alternating Cable Pulldown	3 Sets	24 Reps (12 each side)	Medium
Standing Alternating Landmine Press - Contralateral Load	3 Sets	24 Reps (12 each side)	Medium

Cool Down	Sets	Reps	Difficulty
Inverted Long Seated Low Reach Calf Stretch	3 Sets	5 Breaths	Easy

Day 4

Conditioning

Cardio	Sets	Reps
Incline Treadmill Walking	1 Sets	20 Minutes at 12% Incline

Circuit	Sets	Reps
A) Deep Squat Alternating Biceps Curl	3 Sets	12 Reps Each Arm (24 Total)
B) Decline Alternating Dumbbell Skull Crusher with Back Supported	3 Sets	12 Reps Each Arm (24 Total)

Day 5

Weight Lifting

Warm Up	Sets	Reps	Difficulty
Sidelying Hamstring Tilt (alternating sides starting on left)	1 Sets	8 Breaths	Easy
Supine Cross-connect Breathing	1 Sets	8 Breaths	Easy
Hooklying Hamstring Bridge with Low Reach	1 Sets	8 Breaths	Easy
Crab Crosses	2 Sets	8 Reps	Easy
Duck Walks	2 Sets	8 Reps (20 feet each)	Medium

Power & Agility	Sets	Reps	Difficulty
Short Seated Rotational Slam	3 Sets	8 Reps	Medium
Incline Plyo Push Up	3 Sets	8 Reps	Medium

Main Lift	Sets	Reps	Difficulty
90-90 Inverted TRX Row	3 Sets	12 Reps	Hard

Secondary Lift	Sets	Reps	Difficulty
Contralateral Load Front Heel Elevated Split Squat	3 Sets	12 Reps (each side)	Hard

Accessories	Sets	Reps	Difficulty
Deep Squat Alternating Biceps Curl	3 Sets	24 Reps (12 each side)	Medium
Short Seated Alternating Landmine Press	3 Sets	24 Reps (12 each side)	Medium

Cool Down	Sets	Reps	Difficulty
Inverted Long Seated Low Reach Calf Stretch	3 Sets	5 Breaths	Easy

Days 6-7

Rest

How can we improve the program?