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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
Stick-up
• Stand with your back against a wall. Your feet should be 6 inches away from the wall
and your butt, upper back, and head should all be in contact with the wall at all times
in the exercise.
• Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in
contact with the wall at all times.
• Slide your arms down the wall and tuck your elbows into your sides. This should
bring your shoulder blades down and together. You should feel a strong contraction in
the muscles between your shoulder blades as well as the shoulder muscles.
• Again, try to keep everything in contact with the wall.
• From the bottom position, try to slowly slide your arms up until they are straight and
in a "stick-em up" position. Again, try to keep everything in contact with the wall.
• Try to improve your range of motion in this exercise each week.
• The goal is to improve shoulder mobility and postural control.
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