Integrate core and shoulders
Step 1: Side bend – focus on serratus anterior and trapezius to rotate the scapula; do both sides and only move onto step 2 if scaps are moving around the ribs!
Step 2, 3, 4: Side bend with rotation- focus first on pelvis, then ribs and t-spine, then shoulders; do both sides and only move onto step 5 if torso is quiet and shoulders remain integrated to ribs (rather than lifting toward ears)
Step 5, 6: Side tricep press – in this exercise the lateral trunk flexors must be recruited to support the arm motion
Step 7: Side plank with side bend – when the core and shoulders are working well together this exercise feels challenging but fluid and no intervention is needed!
I’d love to hear from you!
What other exercises would you add to this sequence? Share your ideas in the comments section below.