For shoulder tendinitis in the supraspinatus or infraspinatus, including calcific cases that have settled enough to move comfortably. Early work quiets the irritated tendon with shoulder circles, scapular wall slides, gentle external rotations, and scapular activation, then loads it deliberately with the external rotation series, internal rotations, A-shape pulls, reverse flies, and thoracic extensions. It returns you to real activity with T-shape pulls, Y-shape pulls, face pulls, overhead reaches, and single arm rows so the tendon handles daily demand again.
Take the heat out of an irritated tendon before you ask anything of it. Shoulder circles, scapular wall slides, gentle external rotations, and scapular activation keep the joint moving and blood flowing without poking the sore tissue. A tendon that is not flaring is a tendon that can start accepting work.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
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.
Load the tendon on purpose, slowly, with a long lowering phase on every rep. The external rotation series, internal rotations, A-shape pulls, reverse flies, and thoracic extensions build tension through the cuff while the deliberate tempo does the remodeling. Slow loading is what rebuilds tendon capacity instead of just masking the ache.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Balances rotator cuff strength. Critical for americana defense in combat sports.
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.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
Take the rebuilt tendon back into full range and everyday demand. T-shape pulls, Y-shape pulls, face pulls, overhead reaches, and single arm rows restore reaching and pulling strength at controlled speeds. That capacity is what keeps the tendinitis from returning the first time you lift something awkward.
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.
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.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
Unilateral pulling strength. Excellent for functional strength and imbalance 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.
