Shoulder Mobility Flow
Shoulder mobility flow. Arm circles, behind-head stretch, doorway pec stretch, scapular pull-ups. ~10 min before pressing days.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Arm Circles 60s forward + backward. 1 × 1:00 · rest 0s | 1 | 1:00 | 0s |
| 02 | Behind Head Chest Stretch Hold 30s. 1 × 30s · rest 0s | 1 | 30s | 0s |
| 03 | Round The World Shoulder Stretch 30s per direction. 1 × 30s · rest 0s | 1 | 30s | 0s |
| 04 | Scapular Pull-Up 10 reps. Builds scapular stability. 1 × 10 · rest 0s | 1 | 10 | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Sequence this immediately before pressing work; cue the scapular pull-up as a motor-control drill (depress/retract through the blades, arms locked straight) — score it on quality, not load. Keep static holds short and sub-end-range right before heavy bench/OHP; long deep holds can transiently dampen pressing output, so favor the dynamic drills as warm-up volume. No pull-up bar: sub band shoulder dislocates or wall slides at the same duration. If one shoulder reads tight or impinged, reduce range and add a rep or two rather than pushing into pain.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Shoulder Mobility Flow template?
Sequence this immediately before pressing work; cue the scapular pull-up as a motor-control drill (depress/retract through the blades, arms locked straight) — score it on quality, not load. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Shoulder Mobility Flow, and how long does it take?
Shoulder Mobility Flow runs 4 movements and about 4 working sets, roughly 13 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight