For adhesive capsulitis moving through the thawing stage, when motion is finally returning and needs to be reclaimed and then reinforced. Early work uses shoulder circles, overhead reaches, around-the-worlds, and cross-body stretches to open the capsule, then wall slides and Y-pulls rebuild the missing range under light load. It closes with full pulling patterns so the shoulder holds its recovered motion for good.
Break into the stiff, restricted range. Full shoulder circles, overhead reaches, around-the-worlds, and cross-body stretches ease the capsule open in every direction. Restoring motion first is what makes strengthening the joint later possible.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
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.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Reclaim and stabilize the range you just opened. Wall slides, scapular activation, Y-pulls, and light external rotations strengthen the shoulder inside its returning range so the motion sticks. Owning this range under load stops it from tightening back up.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Lock in freedom of movement with strength. Y, A, and T pulls, face pulls, and lat pulls load the full arc so the shoulder stays open and capable. You finish moving freely and strong enough to keep it that way.
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.
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.
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.
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.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
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.
