For pairing range of motion with strength so the shoulder moves freely and holds up. It frees the range with circles, overhead reaches, around-the-worlds, and cross-body stretch, then strengthens the range with Y-pulls, Y-shape pulls, reverse flies, and A-shape pulls. The finish makes you strong everywhere with lat pulls, presses, T pulls, anti-protraction, and diagonal pulls.
Free the full range. Shoulder circles, overhead reaches, around-the-worlds, and cross-body stretch open motion in every direction. You can only strengthen the range you first restore.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
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.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Strengthen through the range. Y-pulls, Y-shape pulls, reverse flies, and A-shape pulls load the shoulder across the range you just opened. Strength through range is what keeps mobility from being fragile.
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.
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.
Get strong everywhere you move. Lat pulls, presses, T pulls, anti-protraction, and diagonal pulls build force through the full arc. You finish mobile and strong in every position.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Develops overhead power and strength. Adjust tempo from explosive (sports) to controlled (rehab).
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.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
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.
