Physio Project HQ
Our OCR shoulder Mobility Program is designed to give you the tools to continue to train hard. This 6 week program moves in three phases, giving the athlete a set of movements for 4 days of the week. First two phases are programmed to attack the shoulder as a whole establishing a good baseline. The last phase each day is gear at a specific movement pattern to help assess any problem areas.
The goal here is NOT to give you "workouts." We are aiming at priming your shoulders to perform during your training.
The programming is meant to be used as a pre-workout warm up/primer or on off-days between training days.
Our approach here is simple - Attack the areas of the shoulder complex we typically find deficient in strength and motor control, while also stressing our shoulder complex in all planes of motion.
We want you primed to perform on and off the field!
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll Subscap
1 x 2:00
B
PVC V Lat stretch
1 x 2:00
C
zzShoulder 1/2 kneeling 9090 ER ISO hold
3 x 5
D
zzShoulder Prone 9090 ER ISO hold
3 x 5
E
zzShoulder Hurdles
3 x 5
A
Sidelying Cross Body Stretch
1 x 2:00
B
PB Lat Stretch Distraction
1 x 2:00
C
Bridge Assisted Shoulder IR
2 x 1:00
D
zzShoulder Side lying external rotation
3 x 15
E
zzShoulder ER ISO holds
3 x 5
A
Foam Roll Subscap
1 x 2:00
B
PVC V Lat stretch
1 x 2:00
C
zzShoulder 1/2 kneeling 9090 ER ISO hold
3 x 5
D
zzShoulder Prone 9090 ER ISO hold
3 x 5
E
zzShoulder Hurdles
3 x 5
A
Sidelying Cross Body Stretch
1 x 2:00
B
PB Lat Stretch Distraction
1 x 2:00
C
Bridge Assisted Shoulder IR
2 x 1:00
D
zzShoulder Side lying external rotation
3 x 15
E
zzShoulder ER ISO holds
3 x 5
