Hey

Theres a virus spreading. Its an epidemic.

Its sweeping across the globe and infiltrating gyms near you

What is it?
Coaches are spreading complete misinformation about this thing
we call shoulder mobility.

After working with athletes from across the world, I realized that
there are some common misconceptions:

Myth #1:
Mobility is the key to fixing shoulder problems.

Myth #2:
Banded stretches should be held for 2 minutes at a time without
moving.

Myth #3:
Muscle smashing is the way to permanently change mobility and
improve performance.

These are ALL not true!

There are MANY more effective ways to create healthy, stable and
strong shoulders.
And thats what Im going to
share with you today - these
lessons will
fundamentally change your
training!

But first, let me start by

introducing myself

My name is Ben Dziwulski and

Im a former regional athlete, box
owner, and founder of WODprep.

Recently, I set out to get

ANSWERS.
I wanted answers for myself (as
an athlete with chronically tight
chest/shoulders)

And I wanted answers for the

thousands of athletes I get the
privilege of working with through
WODprep.

Ben Dziwulski
 So heres what I did

I partnered with two experts who really, really know their stuff.
Weve made it our mission to share the truth.

Heres Garry. Hes a competitive athlete, box owner, personal

trainer, and lifelong student of functional movement.

this is his
dog Dakota

This is
Garry Dubbs
 the movement doctor

And heres Dr. CJ Depalma. Hes a Doctor of Physical Therapy,

competitive athlete, and has worked with athletes like Sam Briggs,
Brandon Massie, Team Soul and several other Games athletes
(including many in the Masters division with chronic tightness).
They call him The Movement Doctor.

Dr. CJ Depalma
After a couple phone calls together, I realized that we needed to
share this info with the world

So, over the next several days, Im going to share with you
EVERYTHING that Ive learned.

Youll get specific drills, worksheets, and game-changing insight on

how you can finally unlock your shoulder mobility.

But first, as promised, I want to give you something that you can
quickly implement into your training.

On the next few pages, youll learn a quick, effective way to get
your shoulders ready for the next WOD!

Keep an eye on your email, Ill be sending you the good stuff over
the next several days!

Ben Dziwulski
WODprep
 Note:
Its best to perform this just before any workout involving the
shoulders.

If there are movements like Snatches, Cleans, Jerks, HSPU, Pull-

ups, Muscle Ups, etc then this warm-up will help you prepare!
 Step #1: Strict PVC Snatch
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 Directions:
This is the PVC Pass-throughs more attractive sister. Take your
PVC and hold with a snatch grip. Start by slowly pulling the PVC up
your body into the scarecrow position. Then, slowly move elbows
under while trying to keep the PVC nearly stationary. Lock PVC
overhead with elbow pits towards the ceiling and strong shoulders.

Reps: 20
Why do we like this?
CJ Why:
This movement creates an active approach to warming up the
shoulder instead of passive stretching. It also mimics barbell
movements which in turn can improve overall movement patterns.

Garry Why:
This is a great way to warm up shoulder rotation functionally for
the movements you may perform that day. - Even if youre not
doing snatches!
 Step #2: Weighted Shoulder
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Flexion
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 Directions:
Start by sliding a light weight (5lbs) onto a PVC pipe. Next, lay
down on your back with feet on the floor, holding the PVC pipe
above your chest as if you were finishing a bench press. With arms
locked out and core TIGHT, slowly lower the PVC pipe above your
head, letting the weight pull your arms toward the ground. The
narrower your hands, the more stretching you will feel.

Note: Its really important that you keep your core tight. Dont let your
lower back lift from the ground.

Reps: 10
Why do we like this?
CJ Why: By using the plate and PVC pipe we use weight to
eccentrically load the Lats to open up our overhead position. Using
resistance to improve ROM compared to passive movements will
create long lasting effects.

Garry Why: This loading sequence will give the body an ideal
length tension ratio optimizing muscle contraction. Essentially
stretching the muscles to the ideal length, not too short & not too
long.
 Step #3: Banded Face Pull
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 Directions:
Using symmetry bands and/or light stretch bands, set anchor point
at shoulder height. Next, with core tight and standing tall, pull both
hands to your face and into a double bicep flex position. Think
about opening your chest and showing your armpits to the front.
Pause for one count, then return arms to fully locked out in front of
you.

Note: The bands should not be too heavy, and you should be able to
stand upright without too much effort. Try to feel the backside of your
shoulders and upper back activating during the movement.

Reps: 20
Why do we like this?
CJ WHY: We sit all day with your shoulders rolled forward
(Protraction) and inward (Internal rotation). This movement
accomplishes the exact opposite. By pulling to the face we retract
the shoulders and by rotating the Hands above the elbow we
externally rotate the shoulders at the same time.

Garry Why: Many movements in the gym, whether it be CrossFit

or a regular gym further exacerbate our daily seated hunched
position. In order to keep the shoulders healthy you must perform
the opposite movements like we do in this one.
 Step #4: Banded Angels
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 Directions:
With the same banded set-up as Step #3, grabs the bands with
palms facing the ceiling. Next, pull the bands to your side with
straight arms, and slowly move your hands upward (like a snow
angel). Once your arms are above your head, slowly lower arms in
front of you (palms facing the floor). Finally, reverse this process
completely, and then youre finished one rep! Try to stay slow and
controlled throughout the entire movement.

Reps: 8
Why do we like this?
CJ WHY: By Angel-ing the arms we are challenging the Scapular
muscles in different planes creating improved motor control and
strength throughout more Range Of Motion.

ROM without Control is how we get injured

Garry Why: This is a great all around Scapular activation exercise.

As we get older the muscles that create these movements in some
form or another die and this is a great one to keep the shoulders
balanced and healthy for life.
 Step #5: Double Kettlebell
Front Hold & Walk
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 Directions:
With two medium weight kettlebells, get into the front rack
position (without resting the KBs on your shoulder!). With core
tight and ribs down, drive your elbows up to engage the front rack
position. Once engaged, walk 50 meters, turn around, and come
back to your start.

Note: This drill works best when you dont allow the KB to rest on your
shoulders. This forces your core and shoulders to activate and stabilize
the weight!

Reps: 100 meters walking

Why do we like this?
CJ WHY: Since the KBs are lying on the upper arm and lower arm
the deltoid and upper thoracic muscles are under high demand
isometrically to keep those elbows up. Utilizing two apparatuses
during warm up helps create unilateral demand on the shoulders.

Garry Why: Along with all of the benefits CJ listed above, this will
help create some anterior stability in the core. Helping you from
overextending your thoracic spine or flaring up your rib cage in
movements like push jerks, push press, etc. Which is not a healthy
movement for the shoulders or the body in most cases.
 Step #6: Single Arm Kettlebell
Waiters Carry
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 Directions:
Standing tall, press one medium weight kettlebell overhead.
Externally rotate your arm so that your elbow pit is facing your
head. The KB should be resting comfortably on the backside of
your forearm, in line with your torso (not leaning to one side!).
With core tight and ribs down, walk slow and controlled for 50
meters and turn around (100m total). Repeat with opposite arm.

Notes: To increase activation, add multiple turns, zig-zags, and

directional changes during your walk.

Reps: 100 meters walking

Why do we like this?
CJ WHY: We must be able to hold a position in a static fashion
before we can move there dynamically. The overhead hold/carry
(when done correctly) is a perfect way to create overhead stability.
Full elbow lockout, stacked shoulder and engaged core will carry
over into the snatch and Jerk greatly.

Garry Why: Many people tend to get muscles that fire out of
order. This movement, because you have to react to the movement
of the kettlebell, can help rewire the muscles to the correct
sequence.
Step #7: Half-kneeling Single
Kettlebell Press
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 Directions:
Kneeling on one knee, hold kettlebell with arm opposite to the
leading leg. With core tight, press kettlebell directly overhead into
lockout position and hold for one breath (elbow pit facing head,
arm stacked directly over torso, make sure you dont lean). Slow
and controlled, lower the KB back to the front rack position, making
sure to keep your elbow in front. After 10 reps, switch kneeling
position and switch arms.

Reps: 10 reps per arm

Why do we like this?
CJ WHY: Half Kneeling and Unilateral Pressing creates and anti-
rotational demand on the trunk.

Unilateral Movements are great because you can not hide behind
the barbell. Deficiencies will become evident but will give you
places to work.

Garry Why: This single extremity movement will help engage deep
spinal stabilizers in ways that many other movements cant and
can even help make those movements stronger, especially with
compound lifts like Squats, Deadlifts, & Presses.
 This is only the beginning

This warm-up is effective, fun, and will got MUCH farther than
simply smashing for a few minutes.

Perform this before your next workout, and I can promise you that
youll see an increase in shoulder performance.

However this is only the beginning

In order to create lasting, permanent performance increase, youll

need to get a little more strategic.

I want to let you in on a little secret

Mobility is NOT the solution to your problems!

Sure, it might be part of the solution, but its not the whole thing.

Over the next few days, Im going to reveal to you the 3 secrets to
shoulder performance.

Its a specific, proven framework for creating flexible, strong

shoulders!
And guess what?

Im going to explain everything you need to

know in a free video training series :)

So stay tuned. Keep an eye on your

email inbox.

This is just the tip of the iceberg.

Talk soon,

Ben Dziwulski
WODprep
 V e r s i o n )
ta b l e
(Prin
2 rounds, not for time:
20x Strict PVC Snatch

10x Weighted Shoulder Flexion

20x Banded Face Pulls

8x Banded Angels (slow)

100m Double Kettlebell Front Rack Walk

100m Single Kettlebell Waiters Carry

10x/arm Half-kneeling Single Kettlebell Press