For people cleared by their surgeon after rotator cuff repair and ready for late-stage banded strengthening. It opens with the gentlest external rotations and scapular activation, then reloads the repair with wall slides, overhead reaches, and reverse flies before finishing with rows and anti-protraction work. The goal is a repaired shoulder that handles daily life and pressing again with confidence.
Reintroduce controlled motion to the repaired shoulder. Gentle external rotations, slow circles, and scapular activation restore easy movement and blood flow without stressing the repair. Moving well and pain-free here sets the foundation everything else is built on.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Reload the repaired tissue with intent. External rotation series, wall slides, overhead reaches, and reverse flies rebuild strength through the ranges the repair now needs to own. Careful, progressive load is what turns a healed shoulder into a strong one.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Return the shoulder to real-world demand. Face pulls, A and T pulls, rows, and anti-protraction work build the pulling and stabilizing strength you use every day. You finish ready to carry, reach, and press without babying the arm.
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.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
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.
