Hang Progression

(1) Extreme Slow Hang: Total 3 to 5 Minutes, 1-3x a Day *** 2 minutes straight should be a minimum goal for everyone (2) Extreme Slow Hang w/ Hip Flexion: TBD *** Explore every hang and pull up bar variation with your knees tucked aka ribs pulled down. Much more difficult. (3) Extreme Slow Top Position Hang: Total 3 to 5 Minutes, 1-3x a Day *** 90 second straight as a minimum for everyone. (4) Scapula Movements: Total 3 to 5 Minutes or 100 to 300 Repetitions, 1-3x a Day *** This movement should feel like you’re stretching more than anything. If it feels like serious work, you have work to do. (5) Scapula Rebounds: Total 100+ Repetitions, 1-2x a Day *** Should be able to to apply as much force as you possibly can without any negative response. (6) Extreme Slow Single Arm Hang: Total 3 to 5 Minutes, 1-2x a Day *** 1 minute straight as a minimum for everyone. (7) Extreme Slow SA Top Position Hang: Total 3 Minutes, 1-2x a Day *** 30 seconds straight as a minimum for everyone. (😎 Single Arm Extensive Transitions: Total 3 to 5 Minutes, 1-2x a Day *** This should feel like play as opposed to some “serious” work. (9) Single Arm Controlled Transitions: Total 3 to 5 Minutes, 1-2x a Day *** A staple for baseline upper limb competency. Everyone overhead athlete should have this input failed to a T. Must be able to express this input, competently. When you do, more than likely all of your shoulder “issues” will evaporate. (10) Skin the Cat: Total 3 to 5 Minutes or 30-60 Repetitions *** Fun party trick that’s also very transferable.