09/21/2026
Confession: I’ve been skipping the warmup for the last couple months because I’ve been in a hurry 😬 I’ve developed some discomfort in my shoulder, so now I’ve got to start taking my shoulder mobility more seriously! 🫡
If your shoulders feel stiff and locked, try this to butter them up!
Detailed form notes are in the Sadie Active app for shoulder day! 🔥
2 Rounds of:
1. Scapular CARs — 5 circles each direction
Improve shoulder-blade movement and control: elevation, depression, protraction, and retraction. Your shoulder blades need to move well as your arms move.
2. 90-degree rotations — 4 reps (1 rep = up and down)
Work on internal and external shoulder rotation. Move slowly in both directions and keep your upper arm and back in place so you’re rotating at the shoulder.
3. Shoulder CARs — 3 circles per arm, each direction
Practice shoulder flexion, extension, and rotation through a full, controlled circle. Keep your ribs down and avoid twisting your torso to make the circle bigger. Really push the edges of your available range of motion.
4. 5-point shoulder raises — 2 reps at each angle
Build shoulder-blade control and strength as your arms move from overhead toward your sides. Lie on your belly, raise your arms at each angle, and keep the movement controlled instead of shrugging or arching your back.
Move through a comfortable range. The goal is smooth, controlled reps—not forcing your shoulder into a position it can’t reach yet. Save this warmup for your next upper-body day. 💪🏻
