Scapular Winging & Rounded Shoulders WITH Anterior 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
Hooklying Bridge with 110-degree Reach	3 Sets	5 Breaths	2 Times Per Day (morning & night)

Exercise 3	Sets	Reps	Times Per Day
All Four Bell Lift	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
Sidelying Hamstring Tilt (alternating sides starting on left)	1 Sets	8 Breaths	Easy
Hooklying Bridge with 110-degree Reach	1 Sets	8 Breaths	Easy
All Four Belly Lift	1 Sets	8 Breaths	Easy
Bear Crawl	2 Sets	8 Reps	Easy
Low Pogo Hops	2 Sets	20 Jumps	Medium

Power & Agility	Sets	Reps	Difficulty
Med Ball Lateral Shuffles	3 Sets	8 Reps	Medium
Jump From 90-degree Box	3 Sets	8 Reps	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
Long Seated Alternating Cable Row	3 Sets	12 Reps	Hard

Accessories	Sets	Reps	Difficulty
Incline Push-up Plus	3 Sets	AMRAP	Hard
Contralateral Kickstand Hinge with Toe Elevated	3 Sets	12 (each leg)	Medium

Cool Down	Sets	Reps	Difficulty
Inverted Back Extension Breathing	3 Sets	5 Breaths	Easy

Day 2

Conditioning

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

Circuit	Sets	Reps
A) Cross Body Mt. Climbers	3 Sets	20 Reps
B) Lateral Raises	3 Sets	20 Reps

Day 3

Weight Lifting

Warm Up	Sets	Reps	Difficulty
Sidelying Hamstring Tilt (alternating sides starting on left)	1 Sets	8 Breaths	Easy
Hooklying Bridge with 110-degree Reach	1 Sets	8 Breaths	Easy
All Four Belly Lift	1 Sets	8 Breaths	Easy
Bear Crawl	2 Sets	8 Reps	Easy
Low Pogo Hops	2 Sets	20 Jumps	Medium

Power & Agility	Sets	Reps	Difficulty
Long Seated Chest Pass to Wall	3 Sets	8 Reps	Medium
Incline Plyo Push-Up	3 Sets	8 Reps	Medium

Main Lift	Sets	Reps	Difficulty
Hooklying Alternating Dumbbell Floor Press	3 Sets	12 Reps	Hard

Secondary Lift	Sets	Reps	Difficulty
Bilateral Load Campo with Bilateral Toes Elevated	3 Sets	12 Reps (each side)	Hard

Accessories	Sets	Reps	Difficulty
Contralateral Load Split Squat with Hip Shift	3 Sets	15 Reps (each leg)	Medium

Cool Down	Sets	Reps	Difficulty
Inverted Back Extension Breathing	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
Hooklying Bridge with 110-degree Reach	1 Sets	8 Breaths	Easy
All Four Belly Lift	1 Sets	8 Breaths	Easy
Bear Crawl	2 Sets	8 Reps	Easy
Low Pogo Hops	2 Sets	20 Jumps	Medium

Power & Agility	Sets	Reps	Difficulty
Med Ball Split Chop into Wall	3 Sets	8 Reps	Medium
Campo Med Ball Scoop Toss	3 Sets	8 Reps	Medium

Main Lift	Sets	Reps	Difficulty
Snatch Grip RDL with Toes Elevated	3 Sets	12 Reps	Hard

Secondary Lift	Sets	Reps	Difficulty
Chest Supported Row	3 Sets	12 Reps	Hard

Accessories	Sets	Reps	Difficulty
Tall Kneeling Cable Triceps Pullover	3 Sets	15 Reps (each leg)	Medium
Cable Biceps Curl	3 Sets	24 Reps	Medium

Cool Down	Sets	Reps	Difficulty
Inverted Back Extension Breathing	3 Sets	5 Breaths	Easy

Days 6-7

Rest

How can we improve the program?