{"id":"2076d321-27e0-4311-951e-be0ee850a8e3","title":"Shoulder Mobility","icon":"🙆","parent_id":null,"author":{"name":"FlexFox","initials":"F"},"category":{"id":"bd20c1d6-37f6-43f2-b897-5c27656d9be9","name":"Mobility","path":["Workouts","Mobility"]},"description":{"markdown":"Healthier, happier shoulders for pressing and overhead work, for _2 rounds_. You'll need a resistance band or a broom handle.","html":"

Healthier, happier shoulders for pressing and overhead work, for 2 rounds.

You'll need a resistance band or a broom handle.

"},"youtube_video_id":null,"rounds":2,"round_duration_in_seconds":180,"total_duration_in_seconds":360,"steps_count":7,"updated_at":"2026-04-29T03:59:49.860Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"278c56bb-8085-45dc-9c5f-246515a90dfc","number":1,"title":"Band pass-throughs","description":{"markdown":"**10 reps.** Hold the band wide and take it overhead and behind you with straight arms. Bring your hands closer as you loosen up.","html":"

10 reps. Hold the band wide and take it overhead and behind you with straight arms. Bring your hands closer as you loosen up.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"1705a185-88f8-44e2-8094-e619ff98eaf4","number":2,"title":"Wall slides","description":{"markdown":"**10 reps.** Back, head and arms against a wall in a goalpost shape, then slide your arms up without anything leaving the wall.","html":"

10 reps. Back, head and arms against a wall in a goalpost shape, then slide your arms up without anything leaving the wall.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"1022daee-2cec-4eb3-8c1e-1c3f0843989f","number":3,"title":"Thread the needle, left","description":{"markdown":"On all fours, slide your left arm under your body and rest on that shoulder.","html":"

On all fours, slide your left arm under your body and rest on that shoulder.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"d3183abf-533e-4340-8dc1-e9303663074e","number":4,"title":"Thread the needle, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"d72879fe-ce70-4185-9e9b-81da17ec80ae","number":5,"title":"Sleeper stretch, left","description":{"markdown":"Lie on your left side, upper arm at 90°, and gently press your left forearm towards the floor.","html":"

Lie on your left side, upper arm at 90°, and gently press your left forearm towards the floor.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"05e65a3a-21da-4849-a454-a1e9e0b9d266","number":6,"title":"Sleeper stretch, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"b085d75e-224f-496c-9b7c-d9f62d757503","number":7,"title":"Band pull-aparts","description":{"markdown":"**15 reps.** Arms straight in front, pull the band apart to your chest.","html":"

15 reps. Arms straight in front, pull the band apart to your chest.

"},"duration_in_seconds":null,"video_start_in_seconds":null}]}

Routine complete