For building pressing power and a stronger overhead lockout. It grooves the press with overhead reaches, scapular activation, and wall slides, then adds load with Y-pulls, Y-shape pulls, explosive presses, and overhead holds. The finish makes you strong overhead with lat pulls, power pull-downs, anti-protraction, T pulls, and diagonal pulls.
Groove the pressing pattern. Overhead reaches, scapular activation, and wall slides teach the shoulder blade to rotate up cleanly under the press. A clean groove first is what lets you press heavy without pinching.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
Add the pressing load. Y-pulls, Y-shape pulls, explosive presses, and overhead holds build strength and stability through the press and lockout. Loading the pattern is what turns technique into power.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
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.
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.
Own a strong overhead lockout. Lat pulls, power pull-downs, anti-protraction, T pulls, and diagonal pulls reinforce the pulling strength and stability that support a heavy press. You finish pressing with a rock-solid lockout.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Explosive pulling for sport performance. Builds lat strength and overhead pulling power.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
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.
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.
