Yet despite it’s popularity, the YTWL circuit is often done improperly, and actually contains some movement patterns that aren’t useful: specifically, the W.

My shoulder routine has consisted of the YTWL for a few years, coupled with an additional standing shoulder/rotator cuff circuit.  However, for the YTWL, it is time for a upgrade, and that is why I have made the switch to the YTLP.

My friend Nick Tumminello at Performance University has been evaluating the YTWL for a while now, and has done a series of videos on how to perform his newly developed L-Y-T-P circuit perfectly, many of which are featured below.  Read some of his other great training articles on this page.

Nick has made a lot of changes to the circuit, which I am going to highlight in this article.  The biggest is a call to eliminate the W pattern, which he swaps for the (P)ivot Prone.  Rest assured, adopting the new circuit is going to give you stronger shoulders and more scapular stability than you’ve ever had before, even if you’ve already been doing the YTWL.

Before you get going…

Go in order: The order in which you perform these exercises matters!  LYTP is ideal because it progresses from most difficult to least difficult, thus allowing you to face the hardest exercises when you are fresh.

Choose your posture: you can perform this circuit a few different ways:

-laying prone on a flat bench, training table or the floor

-standing with knees bent and a flat back (as if doing an RDL)

-with knees bent and stomach on a stability ball

-standing with your back bent to 45° (this is good as a way to work the same muscles on a new angle).

-prone on an incline bench, at any angle up to 45°. (Again, to alter work angle)

The following video goes deeper into the issue of posture:

Gimme a L

The L is the first exercise.  To perform, lay prone with arms hanging down. Pinch your blades together as you pull your arms straight back, keeping your elbows at 90°.  Then externally rotate them back to finish.  Lower them in the reverse sequence.

Finish Position of L-Raise

Gimme a Y

The Y is next.  Rather than rehash, watch the video below for full instructions:

Gimme a T

Third in line is the T.  Again, we have a good video to explain:

Gimme a P

And we will end with the pivot prone, which represents our P.  As Nick explains in the following video, the pivot prone reinforces a developmental movement pattern that we are all born with.

What’s that spell?

LYTP!  Well maybe it’s not that exciting, and it’s certainly doesn’t spell anything, but it will do wonders for your shoulders and scapular stability.

As a pitcher, I usually perform these with 2-4 lbs, for 2-3 sets of 12-15 reps, 2-3 times per week.  Each rep is done with a 1-3 second pause at the top.  If you’re a beginner, start without weight, get a good pause at the top, and then progress with weight as strength increases.

I can remember doing these without weight for 20-25 minutes a day a few years ago, trying to correct for a condition called SICK scapula. I got stronger in a hurry, and have had healthy shoulders since. The LYTP is a great circuit to get that bullet-proof rotator cuff.

I hadn’t done much of it recently, but felt motivated to get back into it.  And having experienced good things with it in the past, I made some time after a workout.

Bad move.  Well, good for the body, but bad for my pain receptors.  Man, that stuff is super painful in some areas.  My calves, lateral quads and IT band (outside of each thigh) hurt so bad.  Me and my buddy Andrew laughed at each other as we made various whimpers and cries of pain as we foam rolled following our workout.  

I felt great after it was over, and most of the pain is just due to the fact that I haven’t done any foam rolling in a while.  Once you do it consistently for maybe a week, you loosen up and the pain becomes a pleasant massaging sensation.  So, if you can suck it up for about a week, foam rolling will really increase your soft tissue quality and your flexibility.  On the other hand, they are spawned from the devil himself.  Tough call.

Out of sling: 2 days

Stopped taking painkillers: 1 day

Started forearm rehab: 1 week

Full Range of motion: 3 weeksIncision closed: 3 weeks

Forearm stopped being sore while performing rehab: 2 weeks

Surgical elbow moved like it used to: 8 weeks

No swelling: 3-4 weeks

Start strength training: 6 weeks

Start shoulder prehab: 4 weeks

Start running: 3 weeks

Do full pushup: 8 weeks

Full Chin-up (without soreness): 7 months

Could hold a 50lb dumbbell without any soreness: 16 weeks

Start throwing: 12 weeks

Throw off mound: 6 months

70mph: 7 months

80mph: 7.5 months

90mph: 9.5 month

Full-out long toss: 8.5 months

Start changeups: 7 months

Start curveballs: 8.5 months

100% fastballs: 8.5 months

100% changeups: 8.5 months

100% curveballs: 9.5 months

Curveball actually starts to break: 10 months

Pitched in game: 9.5 months

Cleared by doctor forever: 10 months

Threw back-to-back days: 10 months

Velocity all back: 11.5 months