For the isometric framing and underhook strength that holds and creates position on the mat. It builds the frame with scapular activation, internal rotations, and the ATY combo, then loads the underhook with overhead holds, explosive presses, A-shape pulls, and anti-protraction. The finish makes you immovable with rows, lat pulls, T pulls, face pulls, and diagonal pulls.
Build the frame. Scapular activation, internal rotations, and the ATY combo train the shoulder to hold a rigid, braced position. A strong frame is what keeps an opponent off you.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Balances rotator cuff strength. Critical for americana defense in combat sports.
Comprehensive scapular activation exercise combining three fundamental shoulder patterns. Excellent for addressing scapular dyskinesis and promoting balanced shoulder function. Ideal for warm-up, activation, and corrective exercise applications across multiple programs.
Load the underhook. Overhead holds, explosive presses, A-shape pulls, and anti-protraction build the pressing and stabilizing strength that drives and holds an underhook. A powerful underhook is what wins the position battle.
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
Develops overhead power and strength. Adjust tempo from explosive (sports) to controlled (rehab).
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.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Become immovable on the mat. Rows, lat pulls, T pulls, face pulls, and diagonal pulls add pulling strength that anchors your frames and hooks. You finish able to hold position against pressure.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
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.
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.
Functional diagonal movement. Excellent for tackling motions, golf, and general function.
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.
