Supine Floor Scapular Shrugs

How to do it

Lie flat on your back with your arms completely straight down by your sides, palms facing up. Without bending your elbows, press the backs of your shoulders and arms into the ground. Retract your shoulder blades and depress them toward your hips to lift your chest slightly forward. Release the tension and let your shoulders flatten back out against the mat.

The coaching cue

"Slide your shoulder blades into your back pockets." Press the floor away with straight arms.

What changes inside an AMRAP

This is a micro-movement. Your torso will barely leave the floor. If your elbows bend, your triceps are taking over the work. Keep the arms locked and force the scapula to do the job.

Common mistakes

• Bending the elbows so the triceps steal the work from the scapula.
• Turning a micro-shrug into a big torso lift by thrusting the chest.

Workouts that use supine floor scapular shrugs

• The Scapular Trap

  5 minute AMRAP — 12 T-Press Ups, 15 Supine Floor Scapular Shrugs

• The Yoke

  10 minute AMRAP — 10 Hand-Release Push-ups, 15 Supine Floor Scapular Shrugs, 15 Air Squats

• Global Retraction

  15 minute AMRAP — 15 Jump Squats, 15 Supine Floor Scapular Shrugs, 16 Dead Bugs

• Tactical Down-Regulate

  5 minute AMRAP — 15 Air Squats (Slow), 15 Supine Floor Scapular Shrugs, 15 Glute Bridges

• Iron Scapula

  10 minute AMRAP — 15 Supine Floor Scapular Shrugs, 12 Dead Bugs, 10 Back Widow

• Iron Scapula Grind

  15 minute AMRAP — 20s Hollow Hold, 15 Supine Floor Scapular Shrugs, 20 Alternating Lunges

• Posterior Vanguard

  20 minute AMRAP — 15 Down-Ups, 15 Supine Floor Scapular Shrugs, 20 Reverse Lunges, 20 Double-Tap Jumps

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.