Low-fatigue upkeep to protect the throwing shoulder across a long season. It keeps the cuff sharp with gentle rotations, circles, and scapular activation, then holds the strength with external rotation, face pulls, reverse flies, and Y-pulls. The finish keeps the arm fresh all season with the TWYs combo, A and Y pulls, and rows at a maintainable load.
Keep the cuff sharp. Gentle rotations, shoulder circles, and scapular activation maintain cuff activation without adding fatigue. In-season, a sharp cuff matters more than a tired one.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Hold your strength. External rotation, face pulls, reverse flies, and Y-pulls preserve the rear-shoulder and cuff strength you built in the off-season. Holding strength is what keeps performance steady across the schedule.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
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.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Keep the arm fresh all season. The TWYs combo, A and Y pulls, and rows maintain durability at a load that does not drain the arm. You finish each week with a fresh, protected throwing shoulder.
Comprehensive high anchor sequence incorporating T, W, and Y positions. The W adds external rotation component making this ideal for rotator cuff health. Most complete scapular and rotator cuff activation sequence. Excellent for swimmers, overhead athletes, and comprehensive shoulder health 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.
Lower trapezius dominant exercise crucial for scapular upward rotation and depression. Addresses scapular dyskinesis and prepares shoulders for overhead function. Essential for overhead athletes, swimmers, and anyone with shoulder impingement concerns.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
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.
