Welcome, athlete!
We're excited to help you optimize your shoulder health for your best, most efficient training yet. Read on for a few logistical details, and then dive in to your program!
Keeping your shoulders healthy shouldn't entail a bunch of guesswork.
This two week program covers all the bases to keep your shoulders feeling great, whether you're just enjoying moving some weight around or are working towards your next PR. We'll target:
- scapular mobility and stability
- balance and strength in the rotator cuff muscles
- adequate thoracic mobility in both extension and rotation
- solid functional length in the pecs and lats
- muscular control in the overhead position
- mellow mobility for recovery
Consistency = results.
The program content is conveniently organized in daily chunks of 8-12mins, for those who prefer a structured approach. You are, however, welcome to also make your way through the course in an order of your choosing, and at your own pace.
For best results, we recommend doing a little bit, often: frequency trumps quantity and consistency is crucial. Similarly, be sure not to skip the parts that feel challenging; chances are, that's the work you'll benefit from the most :)
Example Curriculum
- Day 1, Exercise 1: Rotator Cuff: Shoulder Strength & Range of Motion (9:58)
- Day 2, Exercise 1: Thoracic Mobility: Segmental Control in Thoracic Extension (12:32)
- Day 3, Exercise 1: Rotator Cuff: Active Control in the Overhead Position (11:10)
- Day 4, Exercise 1: Scap Function: Scap Squares at Wall (3:17)
- Day 4, Exercise 2: Scap Function: Posterior Shoulder Strength - Prone (8:57)
- Day 5, Exercise 1: Pecs & Lats: Lat Prep for the Overhead Position (9:07)
- Day 6, Exercise 1: Flow: Strong Shoulder Flow (12:06)
- Day 7, Exercise 1: Passive Mobility// Recovery: Gentle Shoulder Reset - Gomukhasana & Twist (11:20)
- Day 1, Exercise 1: Rotator Cuff: Shoulders - Resisted Internal & External Rotation (6:31)
- Day 1, Exercise 2: Rotator Cuff: Plank + A Block = The Most Fun Shoulder Exercise (3:19)
- Day 2, Exercise 1: Thoracic Mobility: Segmental Control & Thoracic Cat/Cow (5:52)
- Day 2, Exercise 2: Thoracic Mobility: Side-lying Thoracic Rotation (5:20)
- Day 3, Exercise 1: Rotator Cuff: Active Control in the Overhead Position 2 (11:45)
- Day 4, Exercise 1: Scap Function: Scap Squares - Floor version (4:58)
- Day 4, Exercise 2: Scap Function: Kneeling Shoulder Circles (8:25)
- Day 5, Exercise 1: Pecs & Lats: Pec Activation (9:44)
- Day 6, Execise 1: Flow: Strong Shoulder Flow 3 (12:16)
- Day 7, Exercise 1: Passive Mobility// Recovery: Passive Thoracic Extension & Pec Minor Release (10:59)
Not quite what you were looking for?
Check out some of our other programs below. Better yet, drop us a line to let us know what resources you'd like to support your well-being, recovery, mobility and injury-prevention needs. Email [email protected] with your wishlist and we'll see what we can do!