F.I.T. Blog

Crossover Symmetry Low (Part 2)

Crossover Symmetry is a great tool to get and keep your shoulders healthy. And when used in conjunction with the eye level exercises, you can get the whole 7 exercises done in under 5 minutes, which is great before or after a workout.

Rule #1: Bands are ALWAYS crossed over, hence the name of the tool
Rule #2: Red are heavier, purple are lighter

There are 4 exercises with the low attachment point and since three of them are with the lighter band, I like to do those first.

Crossover 90/90 (Light band)

  1. Protract the shoulder blades prior to starting the movement
  2. Retract the shoulders by rowing to your face first
  3. Then actively open the hands creating a field goal post look
  4. Be careful to move through the range your shoulders can accomplish and avoid extending through your rib cage

Crossover Victory (Light Band)

  1. Stand tall
  2. Protract the shoulder blades prior to starting the movement
  3. Retract and elevate the shoulders to create a V look with your arms
  4. Keep the arms straight and focus on moving through the shoulders, NOT extending at your rib cage (rib flare not nearly as cool as Ric Flair)

Crossover Scaption (Light Band)

  1. **Facing away from the doorframe**
  2. Brace the core and stand tall
  3. Lift the bands to a 30 degree angle away from the body on either side
  4. Control the return motion without elevating the shoulders or shrugging up

Crossover Chest Press Plus (Heavy Band)

  1. **Facing away from the doorframe**
  2. Brace the core and stand tall
  3. Press the bands away from the body including a full arm extension and shoulder protraction (REACH!!)
  4. Retract the shoulders back as far as you can then press to full REACH again 3 times per rep
  5. Embrace the suck ☺

But in all seriousness, get your shoulders healthy and keep them that way. One of the best ways to go about that is training them through all movement planes and a full range of motion. The crossover symmetry protocol is simple and effective at doing just that!

We are FIT Strong!
Coach Jared