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Strong Shoulders
Corrective exercise for the shoulder.
- 3 gym sessions a week
- 45 to 60 min
- 30 exercises
Rebuild · Week 1 · Day A0 of 7 done
Every exercise on videoCuff activation and rotation
- Pendulum Swing2 × 10 each way
- Isometric External Rotation4 × 30 s hold
- Band External Rotation, elbow at side3 × 12
4 more in this session, in the app
Three phases
Each ends with a short checkpoint. Pass it and the next phase opens.
Rebuild
Calm the shoulder, activate the rotator cuff, and build control of the shoulder blade.
Reinforce
First real load, gently, for rotation, pressing and pulling.
Rise
Heavier pressing and pulling, finishing with weight overhead.
Three gym sessions a week, with a rest day between each
Tap a day.
Mon
Day A
Cuff activation and rotation
7 exercises · 45 to 60 min
- Pendulum Swing2 × 10 each way
- Isometric External Rotation4 × 30 s hold
- Band External Rotation, elbow at side3 × 12
4 more, with videos and tips, in the app
Pro tip · Isometric External Rotation
Hold at about half effort and breathe through it. Expect the shoulder to feel better for a few hours afterward. That after-effect is the point.
$39.99 a month or $399 a year
Every program included. Cancel from your account.