Scapular Winging & Rounded Shoulders WITH Anterior 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
5 Breaths
2 Times Per Day (morning & night)
Exercise 3 Sets Reps Times Per Day
3 Sets
6 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
20 Jumps
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
Hard
Accessories Sets Reps Difficulty
3 Sets
AMRAP
Hard
3 Sets
12 (each leg)
Medium
Cool Down Sets Reps Difficulty
3 Sets
5 Breaths
Easy

Day 2

Conditioning

Cardio Sets Reps
Jump Rope
10 Sets
30 Seconds Working & 1 Minute Rest
Circuit Sets Reps
3 Sets
20 Reps
3 Sets
20 Reps

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
20 Jumps
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
15 Reps (each leg)
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
20 Jumps
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
Hard
Accessories Sets Reps Difficulty
3 Sets
15 Reps (each leg)
Medium
3 Sets
24 Reps
Medium
Cool Down Sets Reps Difficulty
3 Sets
5 Breaths
Easy

Days 6-7

Rest

How can we improve the program?

Scroll to Top