Prehab for anyone building strength and motion before a scheduled shoulder surgery, so you go into the operation as strong as possible. It banks strength with scapular activation, reverse flies, A-shape pulls, and the ATY combo, then sharpens control with T pulls, rows, lat pulls, and external rotation. The finish sends you in strong with Y-shape pulls, face pulls, presses, and overhead holds.
Bank as much strength as you can. Scapular activation, reverse flies, A-shape pulls, and the ATY combo build a strong base across the shoulder before surgery. The stronger you go in, the better the tissue you have to recover with.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
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.
Comprehensive scapular activation exercise combining three fundamental shoulder patterns. Excellent for addressing scapular dyskinesis and promoting balanced shoulder function. Ideal for warm-up, activation, and corrective exercise applications across multiple programs.
Sharpen control and pulling strength. T pulls, rows, lat pulls, Y-pulls, and external rotation add coordinated strength through the patterns you will rebuild after surgery. Grooving these now makes recovery faster later.
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.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Go into surgery strong. Y-shape pulls, face pulls, anti-protraction, presses, overhead holds, and diagonal pulls top off strength across every angle. You finish prepped to recover from a position of strength.
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.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
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.
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.
