[{"data":1,"prerenderedAt":116},["ShallowReactive",2],{"pick-videos-atg-shoulder-routine":3,"related-videos-atg-shoulder-routine":110},{"_path":4,"_dir":5,"_draft":6,"_partial":6,"_locale":7,"title":8,"description":9,"subtitle":10,"category":5,"image":11,"ogImage":12,"rating":13,"featured":6,"note":14,"videoLink":15,"uploadDate":16,"tags":17,"seoDescription":21,"published":22,"lastUpdated":22,"stillUsing":23,"pros":24,"cons":28,"body":31,"_type":103,"_id":104,"_source":105,"_file":106,"_stem":107,"_extension":108,"sitemap":109},"/picks/videos/atg-shoulder-routine","videos",false,"","4-Step Shoulder Routine","Ben Patrick, the Knees Over Toes Guy, ends his 7-step mobility routine with a 4-step routine for the shoulders. That second part is the pick, and the link starts right at it (10:42).","Knees Over Toes Guy","/images/videos/atg-shoulder-routine.webp","/images/og/picks/videos-atg-shoulder-routine.jpg",5,"The shoulder part of Ben Patrick's mobility video: skip to 10:42 for four steps of shoulder mobility and upper-back strength.","https://www.youtube.com/watch?v=omuAtS7zOa0&t=642s","2023-02-06T18:28:17-08:00",[18,19,20],"fitness","mobility","shoulders","4-Step Shoulder Routine by Knees Over Toes Guy (Ben Patrick): shoulder mobility, then upper-back strength, in six minutes of free video. Starts at 10:42.","2026-10-23",true,[25,26,27],"Free on YouTube","About six minutes from the first step to the last","Mobility first, then strength for the upper back",[29,30],"Tucked into the second half of a 20-minute mobility video","The full ATG programs behind it are paid",{"type":32,"children":33,"toc":97},"root",[34,43,48,55,60,66,86,92],{"type":35,"tag":36,"props":37,"children":39},"element","h1",{"id":38},"_4-step-shoulder-routine-by-knees-over-toes-guy",[40],{"type":41,"value":42},"text","4-Step Shoulder Routine by Knees Over Toes Guy",{"type":35,"tag":44,"props":45,"children":46},"p",{},[47],{"type":41,"value":9},{"type":35,"tag":49,"props":50,"children":52},"h2",{"id":51},"why-i-recommend-it",[53],{"type":41,"value":54},"Why I Recommend It",{"type":35,"tag":44,"props":56,"children":57},{},[58],{"type":41,"value":59},"The first half of the video is lower body: toes, calves, hips and the split squat. The shoulder routine is the part worth coming back to, which is why it gets a pick of its own: mobility for the shoulders first, then strength for the upper back.",{"type":35,"tag":49,"props":61,"children":63},{"id":62},"whats-in-it",[64],{"type":41,"value":65},"What's in It",{"type":35,"tag":67,"props":68,"children":69},"ol",{},[70,76,81],{"type":35,"tag":71,"props":72,"children":73},"li",{},[74],{"type":41,"value":75},"Shoulder mobility work, from 10:42",{"type":35,"tag":71,"props":77,"children":78},{},[79],{"type":41,"value":80},"Upper back strengthening, from 14:06",{"type":35,"tag":71,"props":82,"children":83},{},[84],{"type":41,"value":85},"The 7-step lower-body routine comes before it, if you want the whole session (from 0:00)",{"type":35,"tag":49,"props":87,"children":89},{"id":88},"who-its-for",[90],{"type":41,"value":91},"Who It's For",{"type":35,"tag":44,"props":93,"children":94},{},[95],{"type":41,"value":96},"Anyone who sits at a desk all day or trains overhead and wants shoulders that move freely.",{"title":7,"searchDepth":98,"depth":98,"links":99},2,[100,101,102],{"id":51,"depth":98,"text":54},{"id":62,"depth":98,"text":65},{"id":88,"depth":98,"text":91},"markdown","content:picks:videos:atg-shoulder-routine.md","content","picks/videos/atg-shoulder-routine.md","picks/videos/atg-shoulder-routine","md",{"loc":4},[111],{"_path":112,"title":113,"subtitle":114,"category":5,"image":115,"rating":13,"featured":23},"/picks/videos/sam-ovens-domination","A Recipe For Domination","Sam Ovens","/images/videos/sam-ovens-domination.webp",1793022598307]