For high-rep work that builds shoulders that hold up over long efforts. It builds the base with scapular activation, reverse flies, the ATY combo, and circles, then extends the reps with postural endurance, external rotation, around-the-worlds, and A-shape pulls. The finish delivers endless endurance with T and Y pulls, Y-pulls, anti-protraction, and lat pulls.
Build the endurance base. Scapular activation, reverse flies, the ATY combo, and circles prime the shoulder to handle sustained work. A solid base first is what lets you push rep ranges up safely.
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.
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.
Extend the reps. Postural endurance, external rotation, around-the-worlds, and A-shape pulls stretch time under tension so the muscles learn to keep working. Extending duration is what builds true endurance.
Builds endurance for sustained postural demands. Excellent for occupational and postural training.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
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.
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.
Reach endless endurance. T and Y pulls, Y-pulls, anti-protraction, and lat pulls train the shoulder to hold strong deep into long efforts. You finish with shoulders that do not fade.
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.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
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.
