For the shoulder endurance that holds a guard up and lands punches round after round. It builds the base with activation, reverse flies, external rotation, and circles, then extends the rounds with explosive presses, overhead holds, rotational power throws, and A-shape pulls. The finish lets you punch without fading with postural endurance, low-to-high diagonal power, serve and throw simulation, and anti-protraction.
Build the endurance base. Scapular activation, reverse flies, external rotation, and circles prepare the shoulder to work round after round. A solid base is what lets you sustain output past the early rounds.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Extend the rounds. Explosive presses, overhead holds, rotational power throws, and A-shape pulls build the strength endurance to keep the hands up and punches sharp. Extending your working capacity is what wins late rounds.
Develops overhead power and strength. Adjust tempo from explosive (sports) to controlled (rehab).
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
Maximum rotational power for sports. Develops core integration and striking/throwing power.
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.
Punch without fading. Postural endurance, low-to-high diagonal power, serve and throw simulation, around-the-worlds, and anti-protraction train the shoulder to hold form under deep fatigue. You finish throwing hard in the last round.
Builds endurance for sustained postural demands. Excellent for occupational and postural training.
Functional diagonal patterns. Excellent for throwing sports and kinetic chain development.
Sport-specific movement patterns. Excellent for tennis, volleyball, and throwing sports preparation.
Targeted shoulder mobility and stabilization exercise. Focuses heavily on the lateral and posterior deltoids, rotator cuff, and scapular control along the lateral plane of the body. Excellent for building shoulder endurance, improving overhead range of motion, and correcting forward-rolling shoulder posture.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
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.
