For posterior, or internal, shoulder impingement where the cuff catches at the back of the joint in the late cocking position. Early sessions free the posterior capsule with cross-body stretch, shoulder circles, scapular activation, and gentle external rotations, then build the back of the shoulder with the kneeling external rotation series, A-shape pulls, T-shape pulls, anti-protraction work, and reverse flies. It closes by retraining the layback position with Y-shape pulls, face pulls, the ATY combo, overhead position holds, and scapular wall slides.
Give the back of the joint room before you strengthen it. Cross-body stretch, shoulder circles, scapular activation, and gentle external rotations restore posterior glide and take the tightness out of the capsule that drives the pinch. Space at the back of the shoulder is what stops the cuff getting caught at end range.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Strengthen the external rotators and retractors that hold the humeral head centered. The kneeling external rotation series, A-shape pulls, T-shape pulls, anti-protraction work, and reverse flies load the posterior cuff and mid-back at controlled speeds. Strong retractors keep the shoulder blade under the arm instead of trailing behind it.
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.
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.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Rebuild control in the exact position that used to pinch. Y-shape pulls, face pulls, the ATY combo, overhead position holds, and scapular wall slides train upward rotation and end-range stability with the arm high and back. Owning that position is what lets you serve, throw, or reach overhead without the catch.
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.
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.
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.
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
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.
