For pain or limits reaching overhead, restoring confident overhead motion step by step. It reopens the reach with circles, overhead reaches, around-the-worlds, and cross-body stretch, then earns the overhead position with wall slides, Y-pulls, and scapular activation. The finish makes reaching automatic with lat pulls, overhead presses, overhead holds, and face pulls.
Reopen the overhead range. Shoulder circles, overhead reaches, around-the-worlds, and cross-body stretch free the motion that pain has closed down. Restoring the range is what everything overhead depends on.
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.
Earn the overhead position with control. Wall slides, Y-pulls, scapular activation, and Y-shape pulls teach the shoulder blade to rotate up cleanly so overhead feels stable. Earning the position keeps the pain from returning as you load it.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
General scapular activation for multiple programs. Excellent for rehab and postural training.
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.
Reach without thinking about it. Lat pulls, overhead presses, overhead holds, face pulls, and reverse flies build strength through the full overhead arc. You finish reaching overhead freely and confidently.
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).
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
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.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
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.
