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Thoracic & Shoulder Mobility
The upper back, shoulders and neck, built to undo desk posture and support overhead and pressing work. Free to load in Ægir Iron.
What this routine is
Two sessions a week for four weeks combining band pass-throughs, wall slides, static stretches and thoracic foam rolling. If your overhead position is the thing holding your press back, this is the block to run alongside it.
What you need
A band and a foam roller. Neither is essential to every drill, but between them they cover most of what the routine asks for.
At a glance
| Discipline | Mobility |
| Experience level | Beginner |
| Length | 4 weeks |
| Training days | 2 per week |
| Equipment | Bodyweight, a band and a foam roller |
| Counts toward volume | No |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Load it as its own program alongside whatever you are lifting. Holds log by time, drills by reps, and none of it moves your training load.
Start Thoracic & Shoulder Mobility
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Thoracic & Shoulder Mobility from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.