New

Shoulder Performance: Fundamentals

Austin Blake

General Fitness, Strength & Conditioning
Coach
Austin Blake

Most "shoulder programs" are banded rotator cuff drills, IYT's, and a prayer. That's not training, it's just underloading, and it doesn't build a shoulder that can actually hold up with intensity.

Shoulder Performance Fundamentals is a 12-week progression built to take your shoulder from wherever it currently is to full working capacity, not just pain-free, but ready for whatever you throw at it.

Who this is for: Lifters dealing with nagging shoulder pain, coming back from an injury, or who know their shoulders are the weak link before something actually tears. If you've been told to "just do more face pulls" and it hasn't worked, this is the progam that fixes the actual problem.

$49
Get Shoulder Performance: Fundamentals
benefit-image-0
Phase 1: Foundation (Weeks 1–3)
Scapular control, rotator cuff capacity, and pain-free range of motion. The groundwork everything else loads on top of.
benefit-image-1
Phase 2: Build (Weeks 4–6)
Volume and controlled loading. Begin loading more horizontal pressing and pulling.
benefit-image-2
Phase 3: Strength (Weeks 7–9)
Real loading, real intensity. The shoulder starts handling weight the way it'll need to outside the program.
benefit-image-3
Phase 4: Performance (Weeks 10–12)
Full integration back into pressing, pulling, throwing, and overhead work, bridging directly into normal training output.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
3 training days a week that focus on different positions and loading parameters
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells // Barbells // Cables/Bands
Recommended
Med Balls // Kettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
W1/D1

A

Hooklying Supine Reach Breathing

3 x 5

B

Quadruped Rockback w/ Reach and Supination

3 x 5

C

KB Arm Bar

2 x 6-12

D

Double Arm Down Dog

3 x 6-12

E

Shoulder Abduction ISO w/ Swiss Ball

3 x 30

Tuesday
W1/D2

A

Breathing and Reaching (Supine)

3 x 5

B

Quadruped Cable T-Spine Rotation

2 x 5

C

Double Arm Down Dog

3 x 6-12

D

Cable Shoulder ER Iso

3 x 30

E

Incline Cuban Press

2 x 10-12

Thursday
W1/D3

A

Short Lever Side Plank with 120 Reach

3 x 5

B

Half Kneeling Cable Rotation (Lengthen Bias)

2 x 8

C

Supine 90/90 DB Shoulder IR

3 x 6-8

D

Short Seated Cable Row with Rotation

3 x 10

E

Quadruped KB Drag

2 x 10

Coach
More from Austin Blake
coach-avatar Austin Blake

I have a degree in Exercise Science and have spent years coaching athletes at every level from national champion powerlifters to high school and collegiate athletes to recreational lifters. I competed in powerlifting for over six years and now train Brazilian Jiu-Jitsu.

closer-image-1
closer-image-2
Load the sucker

This isn't another low level at home physical therapy program. This will get you back to shoulders you don't have to think twice about.

Get Shoulder Performance: Fundamentals
closer-image-3
FAQs
I don't have a shoulder injury right now, is this still for me?
Most prehab is a handful of band exercises tacked onto your real training. This is a standalone 12-week progression. It's built to make you stronger, not just to get you through another workout. This is meant for everyone.
Do I need to stop my normal training to run this?
Depends on where you're starting. If you're dealing with pain or a recent injury, this can run as your primary programming. If you're training through mild issues or want to bulletproof healthy shoulders, it's built to run alongside or integrate into your existing lifting.

More from Austin Blake

teams
programs
Shoulder Performance: Fundamentals
Join Today!