Scapular control

These notes combine advice from 189 reviewed passages across 104 workouts.

Overview

Scapular positioning is the most fundamental part of the planche, and scapular control carries into push-ups and jumping movements. [32] [50]

Scapular positions and the basic movement

Scapular protraction is different from bending or angling the spine, even though the two can look similar. The curve must come from the shoulders, and lifting the lower back is a different movement. The rounded shape comes from the shoulder area while the rest of the body stays tight. [8] [11] [13] [14] [72] [73]

Push the shoulder as far as possible on a single axis without rotating it. When the push is maximal, the flatness around the shoulder disappears and a visible curve appears, and the hips stay down. [16] [17] [18]

Do not push the scapulae out as far as possible, because excessive protrusion creates an inward-bending appearance. Keep a normal scapular position, and for a rounded-back position create the rounding directly rather than producing it through scapular movement. A slight rounding can come from protraction, with the scapula coming slightly outward. [98] [132] [133]

Practice the scapular curve in front of a mirror and check that the curve appears around the shoulders. To set up the scapular posture on the floor, angle the hands about 45 degrees forward, rotate the biceps forward, protract the scapulae, squeeze the glutes, push forward, and load the front shoulders as much as possible. [14] [49]

Shoulder depression means actively pushing the shoulders downward, and the same action applies in planche and front-lever work. [143]

Scapular push-ups and drills

Scapular push-ups develop the scapulae by moving them in adduction and abduction, pushing them out from the back. They are done from a push-up position with deliberate scapular protraction, moving the shoulder blades inward and outward and bringing them fully outward. [1] [172] [174]

Keep the elbows locked, the arms straight, and the hips tucked inward, and keep the body straight and still so only the scapulae move. Shift slightly forward so the work is felt in the scapular area. [2] [3] [6] [7]

Scapular push-ups do not need to be very deep. Lower the scapula slightly at the indicated point, move it outward, and keep it elevated, and keep the scapula continuously active so it never goes slack. [87] [125] [126]

Move slowly through a full range, pause, and move as far forward as possible to stretch the wrist and shoulder. The repetition count stays low because the shoulder angle is set precisely and the body stays forward. [159] [160] [163]

A kneeling version of the drill lets you feel the scapulae moving inward and outward while keeping the position stable. In the upright scapular drill, keep the body upright and tense, hold the arms near 90 degrees to the floor, and raise and lower the shoulders. In the vertical hold, keep the position completely upright, let the shoulders rise toward the ears and return, and hold the weight in place without lowering it. [5] [15] [43]

A preparatory floor drill uses a straight torso and controlled inward scapular positioning. Lie fully extended, tighten the body while keeping everything on the floor, and move into the indicated scapular position so the gap forms. In the sideways plank variation, keep the body straight, lift the shoulder fully, and widen the feet. From a push-up position, perform the movement using only the shoulders, lifting and lowering through the maximum range. [54] [108] [110] [169]

Planks and push-ups

In a plank, actively push through the shoulders, lift and protract the scapulae, and avoid collapsing inward. Squeeze the glutes, keep the hips low, and breathe deeply while holding. [4] [35] [41] [100]

Planks come in variants with and without scapular movement. In push-up-position movements generally, keep the hips fully tight and engage the shoulders from the start. [10] [116]

At the top of the push-up, keep the scapulae actively engaged and do not let them descend. When rising, gather yourself for a more effective movement, and at the top retract the shoulder blades. [19] [103]

Do full-range diamond push-ups with the scapula protracted. This raises the development rate from about 50 percent to 90 percent compared with the alternative form. Maintaining scapular position during Spartan push-ups makes them more effective. [23] [46]

In the Atlan push-up, protract the scapulae, descend, and rise from the bicycle position. In one push-up variant, lower one side at a time, then pull the scapula with the elbow and rise again. Use scapular protraction and preserve the spinal curve so the body does not drop during the movement. [29] [30] [31]

In pressing movements, keep the body far forward, place the hands at the center of gravity, elevate the scapula, descend toward the bottom, and brace the abdominals. In a push-up to bar catch, jump explosively while protecting the scapula, then lower the bars slowly. In the push-up planche position, keep the shoulders drawn inward and avoid forming a T shape, and maintain the height through the ascent. [78] [104] [113]

Planche

The planche is a forward-pushing position that requires maximal scapular protraction. With the scapula out, you feel the load and it moves downward, and locked arms and scapular protraction are essential preparation for the planche. [9] [53] [129]

Protruding the scapulae lets you lean farther forward in planche work. Without protraction you reach your limit sooner and fall. [12]

Set up the planche by angling the hands about 45 degrees, rotating the biceps, loading the anterior shoulder, engaging the biceps significantly, and attending to the scapula. Establish the scapula first, then the biceps, then the core, and never forget the scapula while squeezing the biceps. [51] [55]

In the planche progression, lean as far forward as possible, place the hands slightly farther back, and do not disrupt the scapula. [64]

In planche work, push the shoulders upward, and a parallel position is more comfortable. The scapula can assist the upward lift in a static planche, and the ability to actively depress the shoulders is valuable for planche technique. In a forward lean, depressing the scapula removes a blocking position, allows more comfortable front-shoulder loading, and lets the hips rise. [39] [77] [83] [92]

In the tuck planche, control the scapula, squeeze the arms from the elbows, and use the fingertips. Even with slightly bent arms, these details make a substantial difference. In the tucked planche, draw the legs in and strongly depress the shoulders rather than holding the position. [56] [145]

Develop scapular protection, shoulder depression, and glute engagement before progressing to the straddle variation. In the straddle planche, open the legs, keep the hips engaged, load the front shoulder, keep the correct line, and hold for five to ten seconds. [37] [68]

In an open planche hold, the shoulders and scapulae carry the whole load. Lower the scapula slightly and do not push the elbow excessively high, and to avoid a gap in the lower back, push the scapulae out strongly and squeeze the glutes. [57] [109]

In planche push-ups, keep the scapula elevated and the abdominals tight through the descent, because a momentary loss of tension can make you drop. In a planche entry, keep the shoulders pushed forward and preserve scapular protraction, because drawing the knees fully inward can make the body sink and lose height. [88] [89]

In planche walking, do not travel too far forward. Think about the planche position, load the front shoulder and scapula, and walk the feet slowly. Place the hands slowly and softly, initiate the walk with scapular movement, and keep the hands slightly inward. [47] [48]

The running plank is a forward-leaning progression that loads the scapulae and shoulders toward the planche. Shift forward and put as much weight on the shoulders as possible so both feet briefly leave the ground. Elevated bars can make planche work easier, while floor work requires greater shoulder depression to rise and inward leg drive. Choose the planche variation to match your build. The lean planche with strong scapular protraction suits an athlete with a strong back, while the other planche style fits a strong lower back. A variation that combines full rotation, scapular movement, and biceps work is among the movements closest to planche. [27] [45] [66] [121]

Front lever

The front lever works through retraction, the opposite of the planche’s protraction. Because of this, it needs different training from the planche. Emphasize protraction first and move to the front lever later. [24] [28]

When pulling for the front lever, use a false grip, hold slightly lower, retract the scapulae, and reach slightly so the shoulder load stays balanced. [128]

In a front lever, push the shoulders down. This flattens the lower back, while raised or forward shoulders create an arch, and lowering and depressing the shoulders reduces the back curve. Aim for a small curve in the body, lower the arms slightly, pull the feet and upper body backward, and engage the front shoulder in the pull. [122] [150] [155]

Front-lever control needs upward shoulder adjustment and enough shoulder strength to support the whole body, and the shoulder position should create a downward pulling direction. If the position is too advanced, use a less demanding lever angle while keeping the shoulders depressed. [112] [153] [154]

Back lever

In the back lever, draw the body inward and take the arms back. Scapular protection is the foundation of the back lever. For the entry, pass through from the inside, bring the hips through quickly, keep the feet open without excessive separation, and lean onto the scapula. [76] [99]

Keep the scapulae actively expanded and work toward a parallel body. The main back-lever problem is forgetting scapular engagement, so keep the bar close, pull the chest inward, round the back, and hold the body straight. Protraction matters less in the back lever than in the planche, but it makes the hold more comfortable. [9] [148] [149]

In the back lever, focus on the lats and locking the shoulders. In the front lever, the false grip is more important. [102]

In handstands and back levers, avoid the C-shaped or banana position. It compromises form, shortens the hold, and puts the load on the shoulders. Rise into the scapula instead. [107]

Handstands

Handstands use scapular elevation, while forward-lean and front-lever patterns use depression. In a handstand, actively push the floor away through the shoulders, elevate the shoulders, and move the head away from the floor. [38] [114] [147]

In a wall handstand, brace the waist, tense the fingertips, push the shoulders, and bring the chest as close to the wall as possible. In a chest-to-wall position, center the chest, bring the arms closer, elevate the shoulders, push yourself, and hold for fifteen seconds. Draw the rib cage inward for easier breathing and push through the shoulders as much as possible. [25] [59] [95]

If your body arches, straighten it by looking toward the floor and protracting the scapulae while keeping the arms in their correct position. Use a closer hand position, elevate the shoulders toward the ears, and descend slowly. Handstand scapula shrugs chest-to-wall use the same principle as a push-up. [79] [81] [173]

Handstand alignment requires repeated practice to bring the shoulders into position. The shoulder needs to become accustomed to pulling backward, and flexibility has to be combined with strength. [119] [120]

Taking the shoulder backward is needed for the form, and limited backward shoulder flexibility leaves many people in a closed position. In a forearm stand, push upward so the shoulders become active, and the same logic applies in the handstand. [33] [118]

Strength work versus stretching

In all strength work, keep the scapula out. In stretching, keep the chest out. Establishing these two positions covers correct form in every movement. [62]

In strength and power work, the scapula comes forward and the chest draws inward. This is the default position for training. [91] [93] [96]

In stretching, the chest comes forward and the scapula presses into the floor. This is the opposite of the strength position. During stretches, keep the torso upright and avoid pushing the scapulae out, while strength work can use more protraction. During the demonstrated stretch, keep the scapula from protruding and bring the chest forward. [21] [91] [93] [96] [140]

Mobility and flexibility

Practicing the movement can bring the scapulae into play and increase control, and flexibility is essential for it. Wall-slide practice is important for improving overhead posture. [20] [52]

In the scapular band drill, hold the band with the biceps facing outward and adjust it farther back so the raised-arm position reaches the maximum height available to you. Position the band toward the waist rather than the hip, move forward from waist level, and hold. Use the band hold as a warm-up for the joint and biceps while keeping the scapula in mind, and lower it after about 10 seconds. [69] [70] [71]

In a scapular mobility drill, keep the scapula and shoulders down, reach forward as far as you can, hold for five seconds, then return. Expect to feel a stretch throughout the arm. Backward circles for the shoulder-blade area can be done without a resistance band. When pulling upward, draw the shoulders back and stretch them as much as possible, which develops handstand-related shoulder flexibility and strength. [61] [74] [136]

A spinal wave is driven by pressing backward from the shoulders and scapulae while the arms stay straight and rigid. Transition between downward-facing and upward-facing dog with straight arms, moving the scapula out as you come forward, pausing, then looking up, and press backward especially from the shoulder, letting the scapula move outward. [164] [165] [166]

In the Scorpion movement, bring one leg inward and then backward while pushing the shoulders firmly and using the scapulae. During arm circles, keep the shoulders stable, because letting the shoulders turn reduces control. In the frog stretch, keep the feet apart, press inward, keep the scapulae down, stretch the inner muscles, and progressively bring the position closer to the floor. [26] [168] [182]

The opening-and-closing exercise trains the rear shoulder and scapular area and is a foundational exercise for the skills that depend on this region. To work the rear shoulder, keep the body low with straight arms, slide the hands forward without lifting the thumbs, and move back. Lying face down, pull the shoulders using the thumbs. [156] [162] [185]

Injury prevention and safety

Coach’s claim

Keep the shoulders back. If they stay forward, the front shoulder bears the load. [60]

Coach’s claim

The scapular planche is safer and better than the alternative. With the scapula engaged, a clean lean forms and you can extend farther. [65]

Coach’s claim

Open the chest slowly while protecting the scapula. Opening the arms in the back lever can eventually cause a shoulder tear, so preserve scapular protection as much as possible. [76] [85]

Coach’s claim

Squeeze the wing and protect the scapula. The jackknife uses the same logic as the front and back lever. Maintain scapular protection and a straight, braced body line, and do not let the feet shift into the described position. During the opening phase, maintain scapular control and body alignment. [80] [82] [101]

Coach’s claim

Letting the feet shift into the described position puts weight on the front shoulder and can directly cause injury in the handstand and back lever. Opening the abdomen during the opening phase can break the form and shift the load onto the shoulder. [80] [82]

Coach’s claim

Before entering a handstand, lift first so the shoulders reach the ears, then begin the entry. This allows the opening to be controlled first and is described as healthier. [137]

Coach’s claim

The apparent flexibility restriction in the shoulders is usually a stability and locking problem rather than true shortness. Training targets scapular control and rear-shoulder weakness. [157]

Scapular control in other movements

Keep the scapula in place during movements. Losing the position and opening the chest makes the movement harder and shifts the load to other places, though some variations let the scapula escape, which is normal. Scapular control has to hold in the lower position as well as at the top, so keep the hips squeezed inward and maintain protraction as you lower. Actively lift through the shoulders to stay comfortable and balanced in the position, because relaxing makes it harder as other muscles take the load instead of the stronger foundational muscles. [40] [58] [111] [124]

Keep the shoulders in a lowered position, including on rings and parallel bars, and when the shoulder naturally wants to rise during a movement, keep it down instead of letting it lift. Keeping the scapulae and shoulders down rather than raised can feel more comfortable. In holds, push actively through the shoulders and use an arm position slightly wider than the shoulders. [22] [75] [181] [184]

During an L-sit, keep the shoulders depressed and the neck upright. In the L-sit sequence, keep the shoulders depressed while lowering the arms, then pull the knee up and hold. In slow muscle-up transition work, learn the inward rotation at the point of the pull and the scapula’s role in it, with the L-sit and a little ‘post grip’ as the initial foundation. [63] [67] [151]

In skin-the-cat, engage the lats and scapula from the start to lock into position comfortably. In horse stance, draw the scapula back, keep the torso upright, move slightly backward, extend the arms, and use the hips. During mountain climbers, pull the knees in and try to protract the scapulae. [117] [142] [146]

During a descent, keep the upper body from drifting too far outward, use slight scapular protraction with inward loading, and let the feet adjust as the body opens. For an entry from above, start with the shoulders elevated toward the ears and begin from behind. Prepare the scapulae before lifting, then elevate through the shoulders while keeping the feet together and drawing inward. During the upward pull, keep the arm and joints tense, brace the core, and let only the shoulders rise. [34] [36] [86] [152]

In the lock, scapular positioning is important. Opening the body can make the movement more comfortable, while closing inward may prevent the lift. In a vertical hang, gravity pulls straight down, so some handstand errors cannot occur. Use a full hang for the shoulder movement and pay attention to the back. In the feet-supported version, keep the feet grounded, use the false grip, move forward, and lean back into the demonstrated scapular position. [84] [90] [115]

For TKB, keep the shoulder and arm close with the lat area engaged, then progress to a slow opening, and the wheel exit is an important component. In the reverse roll, contract and release the back with elbow assistance, without rounding the spine to bring the ribs toward the pelvis, and holding for about half a second is enough. [105] [123]

There is a shoulders-with-ears technique. As shoulder strength improves, the position can open more, but for now the more inward form allows active squeezing and is considered more aesthetic. [127]

If a hollow forms while opening into a straighter position, retract or tilt the shoulders backward to correct it. Pull the shoulders back, and you do not need to move the whole body backward. Set the scapulae and shoulders down while keeping the elbows close to the body. [130] [131] [134]

In pulling work, keep the torso upright and control the scapulae, and do not let the scapula move out. With a lighter load, pull farther back. When pulling a bar, use a hip hinge and abdominal brace, keep the scapula controlled, pull vertically, and correct any bar tilt or trunk rounding. In pulling movements, keep the hips high, fingers closed with tight fingertips, and shoulders depressed, and avoid resting weight on the mat. [106] [135] [144]

For a trapezius-focused pull, keep the chest lifted, squeeze firmly, lean the torso slightly forward, and pull. Keep the chest open and the back straight, drawing the wing or lat area inward during the pull. In the face-pull, keep the shoulders and elbows elevated and do not let the elbows drop. Do not shrug the shoulder, because that engages the trapezius and makes the neck work instead of the back, and keep the elbow inward so the lat works rather than the rear shoulder. [158] [161] [167] [170]

In the dip-support position, orient the setup sideways, keep the hips high, rotate the wrists slightly outward, and actively depress the shoulders. In the dumbbell bench press, retract and depress the shoulder blades, lift the chest slightly, and lower the dumbbells to the mid-to-lower chest. For the incline dumbbell shoulder press, set the bench to about 60 to 70 degrees, keep the hips and lower back against the bench, hold the arms slightly forward, angle the dumbbells inward, lower the weights fully, and press upward while keeping the shoulders down. During the shoulder press, keep the shoulders depressed and rotate the dumbbells slightly inward. Perform the lateral raise with depressed shoulders, a curved path, and a shoulder-height limit, keeping the elbows and knees slightly bent, leaning forward without rounding the back, and raising the arms to the side toward the shoulder line. [138] [139] [171] [175] [176] [177] [178] [179] [180]

The shoulder and shoulder-blade area needs further development and muscular control during lowering, and the shoulders and scapulae must support the body as the feet begin to lower. Keep the shoulders together during the drill, because separating them can shift the load onto the right arm. [42] [94] [141]

Rounded inward posture can come from overworking the chest while neglecting the back muscles and scapular control. The chest pulls the body inward, and the back and scapular region are not trained to hold it upright. The backflag exercise is used in sections that involve scapular use and trains the shoulder-blade region. Use a narrow hand position and maintain the jackknife position while protecting the scapula. [97] [183] [186]

Coach’s experience

In his own training, the coach’s form looks the way it does because he protracts his scapula more and brings his shoulders forward. [44]

Related pages

• Balance and weight distribution: Depends on
• Body line and core tension: Supports
• Injury prevention: Supports
• Joint alignment: Supports
• Movement coordination: Related to
• Practice frequency and consistency: Depends on
• Progressions, regressions, and scaling: Related to
• Range of motion: Related to

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53. 2024-09-17, 2703.3-2711.8s

Workout: workout:2024-09-17-1-deep-power-fury

Passage: passage:2024-09-17-1-deep-power-fury:000886-000890

54. 2024-10-01, 1528.9-1536.5s

Workout: workout:2024-10-01

Passage: passage:2024-10-01:000452-000454

55. 2024-10-08, 1251.3-1272.9s

Workout: workout:2024-10-08

Passage: passage:2024-10-08:000364-000373

56. 2024-10-08, 2191.2-2214.2s

Workout: workout:2024-10-08

Passage: passage:2024-10-08:000703-000719

57. 2024-10-15, 348.7-363.5s

Workout: workout:2024-10-15

Passage: passage:2024-10-15:000092-000101

58. 2024-10-15, 2869.4-2930.2s

Workout: workout:2024-10-15

Passage: passage:2024-10-15:000833-000846

59. 2024-11-04, 2261.4-2268.1s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:001025-001028

60. 2024-11-04, 3874.9-3877.8s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:001613-001614

61. 2024-11-04, 4062.5-4070.8s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:001679-001682

62. 2024-11-04, 4947.6-4960.7s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:002046-002051

63. 2024-11-07, 4105.1-4134.3s

Workout: workout:2024-11-07

Passage: passage:2024-11-07:001564-001574

64. 2024-11-10, 3337.0-3348.1s

Workout: workout:2024-11-10

Passage: passage:2024-11-10:001184-001190

65. 2024-11-10, 3675.0-3684.4s

Workout: workout:2024-11-10

Passage: passage:2024-11-10:001345-001349

66. 2024-11-10, 3706.8-3724.5s

Workout: workout:2024-11-10

Passage: passage:2024-11-10:001359-001366

67. 2024-11-24, 4435.0-4458.7s

Workout: workout:2024-11-24

Passage: passage:2024-11-24:001453-001453

68. 2024-12-24, 157.0-165.3s

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Passage: passage:2024-12-24:000050-000052

69. 2024-12-24, 1086.1-1107.1s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:000382-000393

70. 2024-12-24, 1107.1-1119.7s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:000394-000398

71. 2024-12-24, 1120.0-1132.9s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:000399-000405

72. 2024-12-24, 1352.8-1363.7s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:000469-000471

73. 2024-12-24, 1379.3-1417.0s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:000481-000487

74. 2024-12-24, 1501.2-1513.7s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:000537-000543

75. 2024-12-24, 2353.8-2365.4s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:000921-000929

76. 2024-12-24, 4127.1-4183.2s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:001662-001679

77. 2024-12-27, 1422.9-1433.6s

Workout: workout:2024-12-27

Passage: passage:2024-12-27:000428-000432

78. 2024-12-27, 2673.6-2692.4s

Workout: workout:2024-12-27

Passage: passage:2024-12-27:000892-000900

79. 2024-12-27, 3208.4-3223.5s

Workout: workout:2024-12-27

Passage: passage:2024-12-27:001075-001082

80. 2024-12-27, 4365.2-4398.4s

Workout: workout:2024-12-27

Passage: passage:2024-12-27:001468-001483

81. 2024-12-29, 3676.5-3710.1s

Workout: workout:2024-12-29

Passage: passage:2024-12-29:001272-001280

82. 2024-12-29, 4128.4-4157.4s

Workout: workout:2024-12-29

Passage: passage:2024-12-29:001430-001432

83. 2024-12-31, 2540.2-2552.2s

Workout: workout:2024-12-31

Passage: passage:2024-12-31:000833-000838

84. 2024-12-31, 2918.8-2939.6s

Workout: workout:2024-12-31

Passage: passage:2024-12-31:000995-001000

85. 2024-12-31, 4480.6-4489.7s

Workout: workout:2024-12-31

Passage: passage:2024-12-31:001592-001595

86. 2025-01-02, 2930.1-2941.1s

Workout: workout:2025-01-02

Passage: passage:2025-01-02:000886-000892

87. 2025-01-09, 2189.3-2201.7s

Workout: workout:2025-01-09

Passage: passage:2025-01-09:000625-000633

88. 2025-01-09, 2279.3-2291.5s

Workout: workout:2025-01-09

Passage: passage:2025-01-09:000666-000671

89. 2025-01-11, 3621.7-3642.9s

Workout: workout:2025-01-11

Passage: passage:2025-01-11:001159-001170

90. 2025-01-11, 4326.9-4351.6s

Workout: workout:2025-01-11

Passage: passage:2025-01-11:001382-001396

91. 2025-01-15, 4391.7-4401.0s

Workout: workout:2025-01-15

Passage: passage:2025-01-15:001429-001435

92. 2025-01-17, 3365.9-3370.3s

Workout: workout:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3

Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:000934-000936

93. 2025-01-17, 4391.7-4401.0s

Workout: workout:2025-01-17-muscle-machine-5

Passage: passage:2025-01-17-muscle-machine-5:001429-001435

94. 2025-01-19, 1757.0-1784.1s

Workout: workout:2025-01-19

Passage: passage:2025-01-19:000568-000586

95. 2025-01-19, 3179.0-3219.8s

Workout: workout:2025-01-19

Passage: passage:2025-01-19:001004-001016

96. 2025-01-19, 4372.4-4388.4s

Workout: workout:2025-01-19

Passage: passage:2025-01-19:001377-001380

97. 2025-01-22, 2130.5-2136.5s

Workout: workout:2025-01-22

Passage: passage:2025-01-22:000808-000810

98. 2025-01-22, 2929.5-2934.9s

Workout: workout:2025-01-22

Passage: passage:2025-01-22:001177-001180

99. 2025-01-22, 2949.1-2960.5s

Workout: workout:2025-01-22

Passage: passage:2025-01-22:001186-001193

100. 2025-01-22, 3956.9-3960.0s

Workout: workout:2025-01-22

Passage: passage:2025-01-22:001655-001656

101. 2025-01-29, 1833.4-1843.8s

Workout: workout:2025-01-29

Passage: passage:2025-01-29:000657-000661

102. 2025-02-04, 2637.0-2661.7s

Workout: workout:2025-02-04

Passage: passage:2025-02-04:000809-000819

103. 2025-02-06, 979.2-993.2s

Workout: workout:2025-02-06

Passage: passage:2025-02-06:000301-000304

104. 2025-02-11, 1534.6-1577.0s

Workout: workout:2025-02-11

Passage: passage:2025-02-11:000490-000495

105. 2025-02-16, 3300.5-3323.9s

Workout: workout:2025-02-16

Passage: passage:2025-02-16:001130-001141

106. 2025-02-18, 1186.3-1195.7s

Workout: workout:2025-02-18

Passage: passage:2025-02-18:000338-000343

107. 2025-03-01, 3954.3-3978.0s

Workout: workout:2025-03-01

Passage: passage:2025-03-01:001357-001370

108. 2025-03-05, 3442.9-3459.3s

Workout: workout:2025-03-05

Passage: passage:2025-03-05:001226-001235

109. 2025-03-05, 4552.0-4589.9s

Workout: workout:2025-03-05

Passage: passage:2025-03-05:001722-001736

110. 2025-03-07, 2679.6-2699.0s

Workout: workout:2025-03-07

Passage: passage:2025-03-07:000847-000858

111. 2025-03-07, 2760.6-2774.7s

Workout: workout:2025-03-07

Passage: passage:2025-03-07:000888-000894

112. 2025-03-11, 3929.9-3947.9s

Workout: workout:2025-03-11-lift-and-flex-1

Passage: passage:2025-03-11-lift-and-flex-1:001546-001546

113. 2025-03-20, 3518.6-3575.0s

Workout: workout:2025-03-20

Passage: passage:2025-03-20:001037-001038

114. 2025-03-23, 1355.9-1367.7s

Workout: workout:2025-03-23

Passage: passage:2025-03-23:000257-000261

115. 2025-03-23, 2784.2-2836.4s

Workout: workout:2025-03-23

Passage: passage:2025-03-23:000680-000690

116. 2025-03-28, 4301.3-4304.1s

Workout: workout:2025-03-28

Passage: passage:2025-03-28:001322-001322

117. 2025-03-31, 4080.6-4101.4s

Workout: workout:2025-03-31

Passage: passage:2025-03-31:001293-001305

118. 2025-04-02, 3337.8-3356.3s

Workout: workout:2025-04-02

Passage: passage:2025-04-02:001121-001129

119. 2025-04-02, 3660.5-3680.1s

Workout: workout:2025-04-02

Passage: passage:2025-04-02:001266-001275

120. 2025-04-02, 3822.1-3842.4s

Workout: workout:2025-04-02

Passage: passage:2025-04-02:001309-001315

121. 2025-04-07, 2205.3-2218.2s

Workout: workout:2025-04-07

Passage: passage:2025-04-07:000471-000475

122. 2025-05-02, 3002.7-3033.2s

Workout: workout:2025-05-02

Passage: passage:2025-05-02:001083-001095

123. 2025-05-06, 2703.2-2753.9s

Workout: workout:2025-05-06

Passage: passage:2025-05-06:000996-001015

124. 2025-05-08, 2616.0-2652.5s

Workout: workout:2025-05-08

Passage: passage:2025-05-08:001041-001056

125. 2025-05-08, 2665.9-2681.8s

Workout: workout:2025-05-08

Passage: passage:2025-05-08:001064-001074

126. 2025-05-08, 2733.7-2752.5s

Workout: workout:2025-05-08

Passage: passage:2025-05-08:001100-001101

127. 2025-05-08, 3613.5-3636.2s

Workout: workout:2025-05-08

Passage: passage:2025-05-08:001388-001393

128. 2025-05-11, 2585.1-2617.4s

Workout: workout:2025-05-11

Passage: passage:2025-05-11:000807-000818

129. 2025-05-11, 2909.1-2932.4s

Workout: workout:2025-05-11

Passage: passage:2025-05-11:000887-000898

130. 2025-05-11, 3110.0-3123.8s

Workout: workout:2025-05-11

Passage: passage:2025-05-11:000958-000965

131. 2025-05-11, 3242.6-3263.2s

Workout: workout:2025-05-11

Passage: passage:2025-05-11:000995-001000

132. 2025-05-13, 3230.1-3258.6s

Workout: workout:2025-05-13

Passage: passage:2025-05-13:001043-001044

133. 2025-05-15, 619.3-622.0s

Workout: workout:2025-05-15

Passage: passage:2025-05-15:000193-000194

134. 2025-05-21, 1318.6-1332.2s

Workout: workout:2025-05-21

Passage: passage:2025-05-21:000401-000401

135. 2025-05-21, 3854.3-3883.2s

Workout: workout:2025-05-21

Passage: passage:2025-05-21:001301-001313

136. 2025-06-06, 659.1-669.5s

Workout: workout:2025-06-06

Passage: passage:2025-06-06:000176-000181

137. 2025-06-13, 2227.9-2245.3s

Workout: workout:2025-06-13

Passage: passage:2025-06-13:000811-000817

138. 2025-06-15, 1563.2-1583.9s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:000520-000526

139. 2025-06-15, 3038.5-3077.3s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:001013-001031

140. 2025-06-15, 5067.1-5070.8s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:001751-001753

141. 2025-06-18, 3045.2-3055.3s

Workout: workout:2025-06-18

Passage: passage:2025-06-18:000835-000836

142. 2025-06-22, 821.7-839.5s

Workout: workout:2025-06-22

Passage: passage:2025-06-22:000210-000221

143. 2025-07-10, 1638.6-1671.4s

Workout: workout:2025-07-10

Passage: passage:2025-07-10:000583-000596

144. 2025-07-24, 3316.4-3342.9s

Workout: workout:2025-07-24

Passage: passage:2025-07-24:000637-000647

145. 2025-07-30, 3356.0-3364.2s

Workout: workout:2025-07-30

Passage: passage:2025-07-30:000895-000899

146. 2025-08-13, 3146.4-3163.5s

Workout: workout:2025-08-13

Passage: passage:2025-08-13:000705-000710

147. 2025-12-16, 4370.4-4382.9s

Workout: workout:2025-12-16

Passage: passage:2025-12-16:001363-001365

148. 2025-12-18, 407.9-428.3s

Workout: workout:2025-12-18-slow-muscle-up-6-2

Passage: passage:2025-12-18-slow-muscle-up-6-2:000151-000166

149. 2025-12-18, 432.5-478.6s

Workout: workout:2025-12-18-slow-muscle-up-6-2

Passage: passage:2025-12-18-slow-muscle-up-6-2:000169-000181

150. 2026-01-04, 2787.6-2804.9s

Workout: workout:2026-01-04

Passage: passage:2026-01-04:000698-000705

151. 2026-01-11, 2304.7-2322.1s

Workout: workout:2026-01-11

Passage: passage:2026-01-11:000615-000623

152. 2026-01-11, 2828.1-2856.0s

Workout: workout:2026-01-11

Passage: passage:2026-01-11:000754-000758

153. 2026-01-17, 4550.0-4586.5s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001253-001262

154. 2026-01-21, 2836.3-2845.1s

Workout: workout:2026-01-21-meeting

Passage: passage:2026-01-21-meeting:000743-000751

155. 2026-01-25, 2898.6-2908.6s

Workout: workout:2026-01-25

Passage: passage:2026-01-25:000555-000560

156. 2026-02-24, 612.5-637.3s

Workout: workout:2026-02-24

Passage: passage:2026-02-24:000172-000184

157. 2026-02-24, 2241.2-2255.8s

Workout: workout:2026-02-24

Passage: passage:2026-02-24:000808-000812

158. 2026-02-24, 2618.6-2644.1s

Workout: workout:2026-02-24

Passage: passage:2026-02-24:000928-000942

159. 2026-02-24, 2977.4-2998.7s

Workout: workout:2026-02-24

Passage: passage:2026-02-24:001032-001048

160. 2026-02-26, 2546.0-2566.2s

Workout: workout:2026-02-26

Passage: passage:2026-02-26:000803-000809

161. 2026-02-26, 3132.8-3161.1s

Workout: workout:2026-02-26

Passage: passage:2026-02-26:000999-001003

162. 2026-03-05, 1011.3-1019.7s

Workout: workout:2026-03-05

Passage: passage:2026-03-05:000276-000276

163. 2026-03-07, 2832.6-2870.1s

Workout: workout:2026-03-07

Passage: passage:2026-03-07:000766-000778

164. 2026-03-10, 626.7-682.7s

Workout: workout:2026-03-10

Passage: passage:2026-03-10:000194-000217

165. 2026-03-12, 923.6-928.6s

Workout: workout:2026-03-12

Passage: passage:2026-03-12:000239-000243

166. 2026-03-18, 541.6-577.6s

Workout: workout:2026-03-18

Passage: passage:2026-03-18:000122-000136

167. 2026-03-25, 1549.5-1611.3s

Workout: workout:2026-03-25

Passage: passage:2026-03-25:000539-000547

168. 2026-03-27, 1014.7-1036.2s

Workout: workout:2026-03-27

Passage: passage:2026-03-27:000317-000324

169. 2026-04-12, 1078.2-1092.6s

Workout: workout:2026-04-12

Passage: passage:2026-04-12:000351-000361

170. 2026-05-13, 2884.1-2896.2s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:001112-001119

171. 2026-06-18, 4396.9-4448.7s

Workout: workout:2026-06-18

Passage: passage:2026-06-18:001568-001581

172. 2026-07-06, 1141.5-1172.2s

Workout: workout:2026-07-06

Passage: passage:2026-07-06:000371-000383

173. 2026-07-06, 3106.9-3121.0s

Workout: workout:2026-07-06

Passage: passage:2026-07-06:001071-001077

174. 2026-07-12, 920.8-926.9s

Workout: workout:2026-07-12

Passage: passage:2026-07-12:000228-000229

175. 2026-07-22, 577.9-586.8s

Workout: workout:2026-07-22

Passage: passage:2026-07-22:000128-000131

176. 2026-07-22, 1715.9-1747.2s

Workout: workout:2026-07-22

Passage: passage:2026-07-22:000503-000515

177. 2026-07-22, 1771.7-1787.3s

Workout: workout:2026-07-22

Passage: passage:2026-07-22:000523-000530

178. 2026-07-22, 1912.1-1936.9s

Workout: workout:2026-07-22

Passage: passage:2026-07-22:000556-000568

179. 2026-07-22, 2176.2-2289.6s

Workout: workout:2026-07-22

Passage: passage:2026-07-22:000637-000665

180. 2026-07-22, 2368.9-2385.7s

Workout: workout:2026-07-22

Passage: passage:2026-07-22:000699-000709

181. 2026-07-22, 2523.6-2531.3s

Workout: workout:2026-07-22

Passage: passage:2026-07-22:000733-000736

182. 2026-07-26, 1342.2-1381.4s

Workout: workout:2026-07-26

Passage: passage:2026-07-26:000346-000365

183. 2026-07-30, 3218.2-3254.6s

Workout: workout:2026-07-30

Passage: passage:2026-07-30:000789-000802

184. 2026-08-04, 3471.5-3492.9s

Workout: workout:2026-08-04

Passage: passage:2026-08-04:001171-001185

185. 2026-08-09, 1500.5-1512.2s

Workout: workout:2026-08-09

Passage: passage:2026-08-09:000560-000563

186. 2026-08-09, 1520.0-1542.8s

Workout: workout:2026-08-09

Passage: passage:2026-08-09:000567-000578