Train to Thrive – Foundations Reset
Day 4 of 7 — Upper Body Control & Balance
Today focuses on shoulder health, scapular control, and balanced upper-body movement without stressing the neck or joints.
All movements should feel smooth and pain-free.
If something creates discomfort, reduce range or skip it.
Session (15–20 minutes)
1) Scapular Awareness & Control (5–8 minutes)
Choose two of the following movements:
Wall slides × 6–8
Scapular push-ups (small range) × 6–8
Seated band pull-aparts × 8–12
Prone Y raise (thumbs up, short range) × 6
Focus on:
Shoulder blades moving smoothly without shrugging or neck tension.
2) Supported Push / Pull Balance (2–3 rounds)
Push (choose one):
Wall push-ups × 6–10
Incline push-ups (hands elevated) × 6–8
Pull (choose one):
Seated band row × 8–12
Chest-supported dumbbell row × 6–10
Move slowly and stop before fatigue alters form.
3) Elbow & Forearm Prep (Optional)
If comfortable:
Wrist flexion / extension × 8–10
Forearm pronation / supination × 8–10
Use light resistance or none at all.
Key Takeaway
Healthy shoulders come from control, balance, and patience.