Strength & conditioningBeginner
Scapular Control Drill: The Prone Y-T-W Posture Circuit for Throwers
A bodyweight and light-band circuit that wakes up the muscles between and around your shoulder blades, fixing rounded posture and giving your throwing arm a stable base to fire from.
⏱ ~10 min📋 2 rounds of the circuit (10-12 reps per move)
What you'll need
- Bench, table, or floor
- Light resistance band (optional)
- Rolled towel
- Light weight: water bottle or 1-2 lb plate (optional)
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