Describe a goal, a sport, an injury, or an exercise. The coach builds a band program with the right anchor heights, sets, reps, and cues.
Calm pain and rebuild control after injury or surgery, the safe and progressive way.
Build lasting shoulder strength and the full, controlled range the joint needs to move freely.
Prepare the shoulder for your sport with the power, control, and durability your movements demand.
Type your goal, sport, injury, or the exercise you want to learn. Plain language is fine.
We assemble the right exercises, anchor heights, sets, reps, and cues into one clean program.
Follow the video, the steps, and the coaching cues. Progress week to week with the bands.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
If you liked this one or want a different angle, these pair well without repeating it.
We call for an effort level instead of a specific band weight, because the right band depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the band 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 the band 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 band.
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