Prone W Retraction
Prone W Retraction is an active mobility exercise designed to activate scapular movement. By moving elbows closer to the torso, muscle activation has to move to the lower part of the scaps. Like all mobility drills, it is a range of motion exercise that moves from passive flexibility and enables the body to move itself.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Body Only
Prone W Retraction
- To set up, lay flat on your stomach (prone) with your upper arms close to your sides, parallel to your torso.
- Bend your elbows to 90-degrees, keeping your chest and elbows as close to the floor as possible.
- Initiate the rep by retracting your shoulder blades as much as possible while lifting both hands straight up as high as possible.
- As you lift, do not allow your torso to rise.
- Hold your best position with maximal retraction for time.
- Exercise: Prone Cactus Retraction
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Body Only
- Exercise: Cuban Press
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Weighted Bar
