1. Start in tabletop position with a braced core and externally rotated shoulders (like a push-up), screwing your hands into the floor with your elbow-pits facing forward. Drop your shoulders into the back of their sockets maintaining a braced, neutral position.

2. Maintaining your braced, neutral spine position, push the away from the floor allowing your shoulders to come forward in their sockets. Please note, this is not cat/cow as we are focused on maintaining our spine position and only moving our shoulder blades.

1. Press the dumbbell up with external rotation of the shoulder (the same we would do in a push-up), so that the dumbbell is parallel to your body and you feel the muscles of the back of your shoulder and your back flexing a bit. First, push the dumbbell upwards, so your shoulder blade is completely off of the ground.

2. Keeping the external rotation in the shoulder, lower your shoulder blade to the ground. Again, this step is just to set-up the feeling of having your shoulder in the back of it’s socket in the next step.

3. Now, get the back of your shoulder touching the ground. Once you develop the coordination of this and your shoulder joint is moving well, it will be easy to find this position. But, in the beginning it can be confusing to know if you are actually there, which is why we purposefully move through all 3 of these steps. Each step should have a very distinctive feel, so if you are unsure, you are probably missing one of them.

Spend time hanging out here letting that weight push your shoulder back in its socket.

1. Start by setting up like you would a press with a braced core position and an externally rotated shoulder (like in a push-up) where you are drawing the elbows inward. Lean into the rings a bit to apply pressure to your shoulders.

2. Maintaining your braced core and externally rotated shoulder, start to press the rings overhead. As you do, lean into the rings a little bit to keep the pressure on your shoulder. We want you to go through the pressing pattern without any workarounds, so do not let the elbows flair out, do not let the shoulder pop forward in its socket, and do not lose your braced core.

3. While maintaining your braced core position and externally rotated shoulders, continue pressing the rings overhead while maintaining pressure in your shoulders by leaning into the rings. Remember, no work arounds, so some people will not be able to press all the way overhead. Stop before you must work around and work up and to that range looking to improve it over time.