For an AC joint sprain or separation that is settling and ready for gentle, progressive loading. Early work keeps the joint calm with scapular activation, shoulder circles, and cross-body stretch, then loads the shoulder blade with reverse flies, A-shape pulls, and Y-pulls. It builds toward pressing readiness with T pulls, face pulls, and rows so the top of the shoulder handles load again.
Calm the irritated joint. Scapular activation, shoulder circles, gentle rotations, and cross-body stretch keep the AC joint moving without provoking it. A quiet joint is what lets you start loading around it.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Load the shoulder blade and rear shoulder. Reverse flies, A-shape pulls, Y-pulls, and external rotation build strength that supports the AC joint without stressing it directly. Strengthening the surrounding structures takes pressure off the joint itself.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Isolated scapular retraction at 45 degree arm angle. Targets mid-trapezius and rhomboids for postural correction. Excellent for addressing rounded shoulder posture and upper crossed syndrome. Can be used in isolation or as part of combination sequences.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Rebuild toward pressing. T pulls, anti-protraction, face pulls, rows, and thoracic extension restore the strength and posture pressing demands. You finish ready to load the top of the shoulder again.
Classic middle trapezius isolation exercise. Primary movement for addressing postural deficits and scapular retraction weakness. Essential for all programs focusing on posture correction and shoulder blade control. Often called reverse fly at 90 degrees.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Premier corrective exercise for the upper back and shoulder complex. Combines scapular retraction with shoulder external rotation to heavily target the posterior deltoids, infraspinatus, teres minor, and mid-to-lower trapezius. Vital for reversing rounded shoulder posture and building rotator cuff resilience.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.
You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.
You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.
You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.
These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.
