OCR Shoulder Mobility: Training by Dr Aaron Bauer in TrainHeroic

Physio Project HQ

Coach
Dr Aaron Bauer

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!

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 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

OCR Shoulder Mobility