For the bracing strength and stability that hold up to collisions in football, rugby, and hockey. It braces and stabilizes with internal rotations, activation, external rotation, and reverse flies, then armors the joint with overhead holds, A-shape pulls, anti-protraction, and rows. The finish gets you ready for contact with T pulls, lat pulls, explosive presses, face pulls, and diagonal pulls.
Brace and stabilize the joint. Internal and external rotations, scapular activation, and reverse flies build the cuff and stabilizers that keep the joint centered under impact. A braced joint is what absorbs a hit without giving way.
Balances rotator cuff strength. Critical for americana defense in combat sports.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Armor the joint. Overhead holds, A-shape pulls, anti-protraction, and rows load the shoulder to withstand force from every direction. Armor is the broad strength that collisions demand.
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
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.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
Get ready for contact. T pulls, lat pulls, explosive presses, face pulls, and diagonal pulls build the durable, all-angle strength that stands up to repeated impact. You finish with shoulders built for contact.
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.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Develops overhead power and strength. Adjust tempo from explosive (sports) to controlled (rehab).
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.
