Videos4-Step Shoulder Routine
Knees Over Toes Guy
Checked · still recommend it
My take
“The shoulder part of Ben Patrick's mobility video: skip to 10:42 for four steps of shoulder mobility and upper-back strength.”
NiklasUpdated 23 Oct 2026 Love it
- Free on YouTube
- About six minutes from the first step to the last
- Mobility first, then strength for the upper back
Fair warning
- Tucked into the second half of a 20-minute mobility video
- The full ATG programs behind it are paid
The longer story
4-Step Shoulder Routine by Knees Over Toes Guy
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).
Why I Recommend It
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.
What's in It
- Shoulder mobility work, from 10:42
- Upper back strengthening, from 14:06
- The 7-step lower-body routine comes before it, if you want the whole session (from 0:00)
Who It's For
Anyone who sits at a desk all day or trains overhead and wants shoulders that move freely.
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