For building strong, stable shoulder blades as the base for everything overhead. It finds the blades with scapular activation, wall slides, the ATY combo, and shoulder circles, then loads the control with A, T, and Y pulls and Y-pulls. The finish builds a rock-solid base with the ATY combo, anti-protraction, reverse flies, thoracic extension, and face pulls.
Find the shoulder blades. Scapular activation, wall slides, the ATY combo, and shoulder circles teach the blades to move and set cleanly. Control starts with feeling the blade before you load it.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
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.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Load the scapular control. A, T, and Y pulls plus Y-pulls train the blades to retract, depress, and rotate up against real tension. Loading the pattern is what turns awareness into strength.
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.
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.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Build a rock-solid base. The ATY combo, anti-protraction, reverse flies, thoracic extension, and face pulls make the blades a stable platform for pressing and pulling. You finish with a base that holds everything overhead.
High anchor variation providing greater range of motion and increased resistance at end ranges. Excellent for advanced athletes and those with good shoulder mobility. The downward pull angle increases lat engagement compared to mid-level version. Ideal for swimmers and overhead athletes.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
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.
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.
