For people cleared after a shoulder dislocation who want to rebuild stability and lower the odds of it happening again. It starts protective and reassuring with gentle rotations and scapular activation, then rebuilds the stabilizers with rotation series, face pulls, and reverse flies. It finishes with pulls, rows, and overhead holds so the joint feels secure in the positions that once felt risky.
Protect the joint and rebuild trust in it. Gentle external rotations, scapular activation, and shoulder circles restore confident, pain-free motion without pushing into vulnerable positions. Feeling safe moving again is the first real step back.
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.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Rebuild the stabilizers that hold the joint in place. External and internal rotations, face pulls, and reverse flies strengthen the cuff and rear shoulder that keep the ball seated. Strong stabilizers are what lower re-injury risk.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Balances rotator cuff strength. Critical for americana defense in combat 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.
Feel confident under load and at range. A and T pulls, anti-protraction, rows, and overhead holds challenge the shoulder in the positions that felt exposed before. You finish trusting the joint again.
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.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
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.
