A Brief explanation of healthy shoulder function.

Healthy shoulders are strong shoulders. Integrate true shoulder function with deep core strength and leverage exponential strength. Introduction to integration 9090 stack position serratus/ oblique Breathing free scapula rotation ipsilateral and contralateral load begin "clocks" train healthy shoulder function

Less is More and Slow is Fast. Reintegration of shoulder function takes time and practice. Taken step by step, these foundational series sets you up for strong, healthy shoulders in future (whatever you choose to do with them!) S-curve breath integration 9090 clocks rib crunch with shoulder extension overhead table top upper hollow body hold

Add more core stability requirement when you take away the wall: Rib crunch/ clocks with a table top.

Extend your shoulder integration skills with the introduction of the Ruka Technique at the wall for feedback and postural alignment. Practice one arm at a time and find the stability required to counter the one-sided force. finish in the half kneeling position and begin to extend integrated stability through the center of gravity and the hips.

Plank without Pain!! Begin planks with healthy shoulder action. Use the Ruka Technique to train introduce load to the arms without straining the shoulder joint. Ruka Technique (protraction) Quad Ruka + push ups Bear Ruka + Push ups Isometric Ruka Plank

Increase total body plank stability. 1 arm Ruka +push ups highlight the single working serratus and tricep strength while integrating stability in the entire structure. Review Ruka Technique Quad Ruka +push up Quad Ruka Unilateral press plank ruka plank Ruka Unilateral Press

Advance shoulder function and stability in motion. Hook Lying "Clocks" Loaded Bilateral Rib Crunch Loaded Bilateral Pullovers loaded bilateral 45d tricep extension loaded unilateral pullover loaded unilateral tricep extension Loaded bilateral atlas loaded unilateral alternating 1/2 atlas loaded altas rib crunch