https://movesmethodtoolkit.com/
Shoulders:
00:03 - Passive Hang - 1x60sec (Accumulate time in the hang whether you are using assistance or not)
If you don’t have a bar for passive hangs, try Squat Overhead Reachouts instead. This move combines a deep squat with an active overhead reach, giving your shoulders the same kind of opening while also mobilizing your hips, spine, and ankles. Unlike hangs, which use gravity to decompress your joints, this variation builds active control through your overhead range — no equipment needed. [Watch the demo here]01:59 - Shoulder Dislocates - 1x10-12 (controlled, use a grip as wide as you need to complete the movement. You can use a light resistance band instead of a stick to make it easier in the beginning.)
Spine:
04:52 - Jefferson Curl - 1x5 (5-second eccentric)
07:15 - Thoracic Rotations - 1x10 (5 per side, make sure to move slowly and articulate the palm)
Hamstrings:
Hips:
12:28 - Active Pigeon - 1x10/leg + 10 sec pause on the last rep
15:21 - Horse Stance Squats - 1x10 (sit on a box that allows you to get your torso parallel to the floor OR do it standing)
Wrists:
17:16 - Wrist Rocks - 2x10/each direction (shoulder on top of wrists and elbows locked)
18:27 - Palm Peel Aways - 2x10 (shoulder on top of wrists and elbows locked)
*Important* - If you don't have access to a bar you can get creative and improvise - use a tree, a clothesline, a barbell inside a squat rack, a towel over a tree or over a bar. You can also hold really heavy KB or weights in both hands by your side and allow your shoulders to pull down. Hanging is such an incredible exercise and its so hard to replicate so we want you to eventually get access to it, even if it's not right away
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