Monday: Upper Body

1. Dual-Vector Shoulder Rotations with Raised Elbows

• What It Does: Strengthens the muscles that stabilize your scapula and that rotate your humerus. The resistance of the band acting on your shoulder teaches it to remain engaged and stable while your humerus moves. This is critical for preventing injury of the shoulder, especially when climbing. At times, we want a very stable track (our scapula) for the train (our humerus) to travel on—for example, when you are shaking out and the stabilizing arm is at or below shoulder height. This helps reduce exposing the shoulder to in...