For decompressing and recovering the shoulders after training, scaled in three tiers by how much time you want to spend. Each level moves from gentle release like cross-body stretch and shoulder circles into light restorative work with overhead reaches, around-the-worlds, gentle rotations, and wall slides. It flushes tension and leaves the shoulder loose and recovered after a hard session.
Quickly decompress the shoulder. Cross-body stretch and shoulder circles release the tightness that builds during hard training. A fast decompress helps the shoulder settle when you are short on time.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Run a standard cool-down. Overhead reaches and around-the-worlds open the joint and ease it back to a resting length. This tier flushes tension for a fuller recovery.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
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.
Take the full recovery. Gentle rotations, scapular activation, and wall slides restore easy control and calm the whole shoulder girdle. This level leaves you loose, recovered, and ready for the next session.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural 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.
