For subacromial impingement, where the goal is to open space in the joint and fix the mechanics that pinch it. It starts by activating the scapular stabilizers and mobilizing the joint, then drills Y-pulls and external rotation to reposition the shoulder blade and posterior cuff. The finish loads T pulls, face pulls, and thoracic extension so you can reach overhead without the pinch.
Create room under the acromion. Scapular activation, shoulder circles, the ATY combo, and cross-body stretch reposition the shoulder blade and free the posterior shoulder. Making space first is what lets the joint move without catching.
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.
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 posterior capsule and shoulder mobility. Essential for all programs.
Rebuild the mechanics that keep the joint clear. Y-pulls, Y-shape pulls, and external rotation retrain the shoulder blade to rotate up and the cuff to seat the ball of the joint. Correct mechanics are what keep the pinch from coming back.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
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.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
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.
Restore pain-free overhead strength. T pulls, face pulls, reverse flies, anti-protraction, and thoracic extension lock in the posture and control that keep the joint open under load. You finish reaching overhead freely.
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.
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.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
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.
