For preventing swimmer's shoulder with high-rep cuff and scapular work. It balances the cuff with external rotation, gentle rotations, activation, and circles, then builds scapular control with the TWYs combo, face pulls, Y-pulls, Y-shape pulls, and reverse flies. The finish injury-proofs the swimmer with the ATY combo, A and T pulls, lat pulls, and anti-protraction.
Balance the cuff. External rotation, gentle rotations, scapular activation, and circles strengthen the external rotators that swimming tends to leave behind. Balancing the cuff is what protects the joint from stroke volume.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
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.
Build scapular control. The TWYs combo, face pulls, Y-pulls, Y-shape pulls, and reverse flies train the blade to move and stabilize through the stroke. Scapular control is the key to keeping the shoulder clear of impingement.
Comprehensive high anchor sequence incorporating T, W, and Y positions. The W adds external rotation component making this ideal for rotator cuff health. Most complete scapular and rotator cuff activation sequence. Excellent for swimmers, overhead athletes, and comprehensive shoulder health programs.
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.
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.
Injury-proof the swimmer. The ATY combo, A and T pulls, lat pulls, and anti-protraction build durability across every angle the stroke loads. You finish with a shoulder that holds up to heavy training.
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.
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.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
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.
