Looking to improve shoulder mobility, extension, and rotation for advanced calisthenics skills like the planche, front lever, and muscle-up? This follow-along mobility workout with Coach Goncalo will help you develop the flexibility and control needed for peak upper-body performance.
Workout Overview
This session focuses on banded mobility exercises that enhance shoulder strength and range of motion, helping to prevent injuries and improve performance in pressing and pulling movements.
Warm-Up: Mobility Flows
Before starting, ensure your shoulders and wrists are warmed up with dynamic movements to prepare for resistance band exercises.
Banded Shoulder Mobility Routine
Set Bands to Shoulder Height:
2×10 reps – Banded Rows (medium resistance, strengthens upper back and shoulders)
2×10 reps – Banded Flys (light resistance, improves shoulder stability)
2×10 reps – Banded Lat Pull Downs (medium resistance, activates lats for pulling movements)
Set Bands to Shin Height:
2×10 reps – Banded Row to Cuban Rotation (light resistance, strengthens rotator cuff)
2×10 reps – Banded Front Raise (medium resistance, improves shoulder flexion and control)
Reset Bands to Shoulder Height:
2×5 reps – Banded Swimmers (light resistance, enhances shoulder mobility and endurance)
2×10 reps – Banded External Rotation (light resistance, strengthens external rotators for stability)
2×10 reps – Banded Internal Rotation (light resistance, balances shoulder mobility and strength)
2×10 reps – ATYT (medium resistance, develops scapular control and posture)
Equipment Needed
Yoga Mat (for comfort during mobility exercises)
Crossover Symmetry Bands (or any resistance band setup for shoulder work)
Why This Workout Works
By focusing on shoulder extension and rotation, this workout helps improve posture, increase flexibility, and build resilience against injuries. These mobility exercises are crucial for achieving stronger planches, front levers, and muscle-ups by ensuring your shoulders can handle the necessary range of motion and load.
Take Your Mobility to the Next Level!
Perform this routine regularly to enhance shoulder health, strength, and flexibility for advanced calisthenics.
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