For stand-up paddleboarders and kayakers who want a stroke that still feels strong in the last mile. On-shore warm-ups use shoulder circles, scapular activation, gentle external rotations, and the ATY combo, then the second phase builds stroke endurance with lat pulls, high to low diagonal pulls, the external rotation series, Y-pulls, and postural endurance work. The last phase trains rotational power and the balance-based stability an unstable board demands using rotational power throws, low to high diagonal power, overhead position holds, and sport-specific patterns, with cross-body stretch as the post-paddle release.
Warm the shoulder on the beach rather than in the first twenty strokes. Shoulder circles, scapular activation, gentle external rotations, and the ATY combo run the basic scapular positions and bring the cuff up to temperature in about five minutes. Paddling cold is how a lot of comfortable shoulders turn into sore ones.
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.
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.
Build a shoulder that still catches clean water at the end of a long session. Lat pulls, high to low diagonal pulls, the external rotation series, Y-pulls, and postural endurance work train the lats through the pull phase and the serratus anterior and lower trapezius through the recovery phase of the stroke. Paddling is thousands of repetitions at low load, so endurance doses beat heavy ones every time.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Functional diagonal movement. Excellent for tackling motions, golf, and general function.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Builds endurance for sustained postural demands. Excellent for occupational and postural training.
Add rotation and train the shoulder to stabilize on a surface that keeps moving. Rotational power throws and low to high diagonal power build the trunk-driven rotation behind a strong stroke, overhead position holds and sport-specific patterns train the bracing a wobbly board demands, and cross-body stretch closes the session once you are back on land. Power on the water comes from the hips and the trunk, and the shoulder's job is to pass it along without leaking any of it.
Maximum rotational power for sports. Develops core integration and striking/throwing power.
Functional diagonal patterns. Excellent for throwing sports and kinetic chain development.
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
Adaptable exercise for sport-specific movement patterns. Modify based on sport demands.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
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.
