Mastery 4 · Shoulders & Spine

Shoulder health · Spine mobility — 4 movements, ~20 min, no equipment
✅ Every demo vision-verified · ATHENA
🎯 4 movements · 30s between moves · 90s between rounds · 3 rounds
Mastery rule: the SAME movements every week. Improve one variable at a time (more reps → slower tempo → deeper range → less rest) before moving on.
1

Thoracic Rotational Arm Swing

Thoracic mobility
Thoracic Rotational Arm Swing
3 × 10 / side
Opens the upper spine and shoulder — undoes a day of sitting.
  1. Stand tall, rotate the torso
  2. Let the arm swing follow the rotation
  3. Breathe out on the rotation
Mastery ladder: Fuller rotation each week — the range you can control is the mastery bar.
Progress it: Harder: slower rotation or add a light weight.
2

Full-ROM Shoulder Arm Circles

Shoulder mobility
Full-ROM Shoulder Arm Circles
3 × 10 each direction
Big, controlled arm circles that keep the shoulder joint healthy and mobile.
  1. Arms out, draw big slow circles
  2. Lead with the fingertips, keep the ribs down
  3. Both directions, full range
Mastery ladder: The circle should be as big at rep 10 as rep 1 — control over range is mastery.
Progress it: Harder: slower or hold a light weight.
3

McGregor Shoulder Swings

Shoulder · Rhythm
McGregor Shoulder Swings
3 × 15
Loose, rhythmic shoulder swings that mobilize the joint and add a flow element.
  1. Relaxed shoulders, swing the arms
  2. Let the momentum come from the back
  3. Stay tall, breathe
Mastery ladder: Bigger, looser, more controlled swings each week.
Progress it: Harder: wider arcs or faster tempo.
4

Spinal Body Waves

Spine · Full-body flow
Spinal Body Waves
3 × 8 slow waves
A rolling wave through the whole spine — resets posture and mobility.
  1. Start tall, curl down vertebra by vertebra
  2. Roll back up slowly
  3. Breathe with the wave
Mastery ladder: The slower and more fluid the wave, the better. 8 waves = spine mastery.
Progress it: Harder: slower or add a chest opener at the top.