BONUS CONTENT: HANGS & PLANKS MOBILITY
At this point, you’re balls-deep in the HANGS & PLANKS SPECIALIZATION plan. You’ve begun to awaken the sleeping giant that is your scapula. And now you’re feeling previously dormant muscles all over your ribcage and upper/mid-back light up like a Christmas tree.
Let’s seal in these joint juices with 3 bonus mobility drills to enhance your scapular exploration. Use them for warmups or for active recovery on off-days/weeks.
Before I quickly break each of these beauties down, I need you to commit to a FREESTYLE mindset. Many of my best fitness discoveries have come from the pure joy of good old fashioned fucking around. There’s no risk of injury during these drills since they are low-impact, self-assisted, and/or unloaded. And there’s no right or wrong. JUST FLOW FREELY, LISTEN TO YOUR BODY & HAVE FUN!
1. PLANK MOBILITY FLOW
Assume a front plank position. Start fully unloaded on your belly to loosen up. Progress to hips lifted to increase the challenge. Move up & down, side-to-side and forwards & backwards. Mix between different hand positions and spacing. Set the clock for 2-5 minutes and flow on feel. Close your eyes & FOCUS your mind on your serratus anterior muscles alongside your ribs.
2. HANG MOBILITY FLOW
Assume a self-assisted hangs position with your feet on the floor or elevated onto a box or step. Start using lots of lower body assistance to loosen up. Progress to less once warm to increase the challenge. Move up & down, side-to-side and forwards & backwards. Mix up your grips and hand-spacing. Shift your legs into a lunge shape or twist them to increase hip & spinal tractioning. Set the clock for 2-5 minutes and flow on feel. Close your eyes & FOCUS your mind on your lat & mid/lower-trap muscles.
3. Multi-Angle PVC Pipe Scap Push-Pulls
Grab a PVC pipe, stick, foam roller, or double-sided dildo of choice. First PUSH your shoulder blades as far forward as possible (PROTRACTION) and then PULL them down and back towards your hips as low as you can (RETRACTION & DEPRESSION). That’s 1 rep. First do 5-10 reps at chest-level with arms parallel to the floor. Then do 5-10 more reps moving your arms 45 to 60-degrees upwards to an incline pressing angle. Keep your elbows straight throughout the drill. NOTICE how the scapula spreads apart and slides upwards at more vertical angles. If using a palms-facing hammer-grip, mix between pushing your hands into the bar on the PUSH & pulling the bar apart with your hands on the PULL. You can also mix-up your grips and hand-spacing for added variety. Close your eyes & focus your mind on full range of motion of the SCAPULA & moving the HUMERAL HEAD (or upper arm bone) in & out of the shoulder socket.