Sports Specific Coaching

Coach
Jon Brienesse

Anterior Stability/Sub-Lux Recovery Shoulders all round 

Features
1 sessions per week
Must use App app to view and log training
Program Training
$20
Get Shoulder Stability & Strength All Rounder
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Understanding Posture
Standing, Sitting, Gym, Playing all require the best posture and you will learn how to set your scapula
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Better Shoulders for Tackling
By learning how to set the scapula and strengthen the muscles supporting it, you reduce your risk to injury.
Features
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Access to your coaches
Access to your Coach for questions, help and feedback you need to develop the scapula
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
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Sample Week
Week 1 of 3-week program
Sunday
Burn Baby Burn - Shoulder Activation

A1

Pec Mobilisation against Rack

1 x 2:00

A2

Shoulder Mobility - Lax Ball

1 x 2:00

A3

Tricep Smash

1 x 2:00

A4

LaX Ball Trap Release vs Cage

1 x 2:00

A5

Double Lax Ball Snow Angles

1 x 2:00

B1

Prone W, T, Y, I

1 x 10

B2

Cross Body Banded External Rotation

1 x 10

B3

Banded Internal Rotation (Scapula Plane)

1 x 10

B4

Banded External Rotation (Scapula Plane)

1 x 10

C1

Chung to Y Press w/ Eccentric Lowers

1 x 10 @ 2.2 kg

C2

Prone Dowel Liftoff w/ Press

1 x 10

C3

Face Pulls to Protraction/Retraction to Eccentric Rows

1 x 10

Monday
Hanging Out Just To Try - Shoulder Recovery

A1

Pec Mobilisation against Rack

1 x 2:00

A2

Shoulder Mobility - Lax Ball

1 x 2:00

A3

Tricep Smash

1 x 2:00

A4

Kettlebell Pec Tempering

1 x 2:00

A5

Kettlebell Lat/Tricep Tempering

1 x 2:00

B1

Cuban Press

1 x 10 @ 2.2 kg

B2

Full ROM Lateral Raises

1 x 10 @ 2.2 kg

B3

Bent Over Dumbbell Y & Reverse Flyes

1 x 10 @ 2.2 kg

C1

Scarecrows

1 x 10 @ 2.2 kg

C2

Supine Loaded Shoulder Flexion

1 x 10 @ 11.02 kg

C3

Brachial Hang w/ Activation

1 x 1:00 @ 10

Tuesday
Free Up Ya Shoulders

A

Shoulder ROM & Pec Release

3 x 1 @ 2:00

B1

Scapula Setting

3 x 10 @ 5

B2

Banded Internal Rotation (Scapula Plane)

3 x 15

B3

Banded External Rotation (Scapula Plane)

3 x 15

B4

5 Band Pull a Parts

3 x 15 @ 5

B5

Band face pull w/ External rotation

3 x 15 @ 5

B6

Sub-Lux Position Strength Shoulder

3 x 10 @ 5

C1

Serratus - 4 Cardinals Shoulder Stability

3 x 10

C2

Scapula Health - Wall Bounce

3 x 20

C3

Prone Drop & Catch - Shoulder Health

3 x 15

C4

Supine Ball Toss & Catch - Shoulder Health

3 x 20

D1

KB Shoulder Packing w/ External/Internal Rotation

3 x 5 @ 5

D2

Front Rack KB Carry - Single

3 x 15 @ 13.23 kg

D3

Bottoms Up KB Carry - Single

3 x 15 @ 8.82 kg

E1

Scapula Push-up

3 x 10 @ 5

E2

Shoulder Taps

3 x 12

E3

Push Up w/ Rotation

3 x 12

E4

Bench Plyo Push-up

3 x 12

E5

Bear Crawls Slow

3 x 10

E6

Stability Ball Ab Rollout

3 x 10 @ 3

F1

Active Hang

1 x 10 @ 2:00

F2

Internal/External Rotation & Shoulder Reset - SmashWerx

1 x 2:00

Wednesday
Burn Baby Burn - Shoulder Activation

A1

Pec Mobilisation against Rack

1 x 2:00

A2

Shoulder Mobility - Lax Ball

1 x 2:00

A3

Tricep Smash

1 x 2:00

A4

LaX Ball Trap Release vs Cage

1 x 2:00

A5

Double Lax Ball Snow Angles

1 x 2:00

B1

Prone W, T, Y, I

1 x 10

B2

Cross Body Banded External Rotation

1 x 10

B3

Banded Internal Rotation (Scapula Plane)

1 x 10

B4

Banded External Rotation (Scapula Plane)

1 x 10

C1

Chung to Y Press w/ Eccentric Lowers

1 x 10 @ 2.2 kg

C2

Prone Dowel Liftoff w/ Press

1 x 10

C3

Face Pulls to Protraction/Retraction to Eccentric Rows

1 x 10

Friday
Hanging Out Just To Try

A1

Pec Mobilisation against Rack

1 x 2:00

A2

Shoulder Mobility - Lax Ball

1 x 2:00

A3

Tricep Smash

1 x 2:00

A4

Kettlebell Pec Tempering

1 x 2:00

A5

Kettlebell Lat/Tricep Tempering

1 x 2:00

B1

Cuban Press

1 x 15 @ 2.2 kg

B2

Full ROM Lateral Raises

1 x 15 @ 2.2 kg

B3

Bent Over Dumbbell Y & Reverse Flyes

1 x 15 @ 2.2 kg

C1

Scarecrows

1 x 12 @ 2.2 kg

C2

Supine Loaded Shoulder Flexion

1 x 15 @ 11.02 kg

C3

Brachial Hang w/ Activation

2 x 1:00 @ 15

Saturday
Free Up Ya Shoulders

A

Shoulder ROM & Pec Release

3 x 1 @ 120

B1

Scapula Setting

3 x 10 @ 5

B2

Banded Internal Rotation (Scapula Plane)

3 x 15

B3

Banded External Rotation (Scapula Plane)

3 x 15

B4

5 Band Pull a Parts

3 x 15 @ 5

B5

Band face pull w/ External rotation

3 x 15 @ 5

B6

Sub-Lux Position Strength Shoulder

3 x 10 @ 5

C1

Serratus - 4 Cardinals Shoulder Stability

3 x 10

C2

Scapula Health - Wall Bounce

3 x 20

C3

Prone Drop & Catch - Shoulder Health

3 x 15

C4

Supine Ball Toss & Catch - Shoulder Health

3 x 20

D1

KB Shoulder Packing w/ External/Internal Rotation

3 x 5 @ 5

D2

Front Rack KB Carry - Single

3 x 15 @ 13.23 kg

D3

Bottoms Up KB Carry - Single

3 x 15 @ 8.82 kg

E1

Scapula Push-up

3 x 10 @ 5

E2

Shoulder Taps

3 x 12

E3

Push Up w/ Rotation

3 x 12

E4

Bench Plyo Push-up

3 x 12

E5

Bear Crawls Slow

3 x 10

E6

Stability Ball Ab Rollout

3 x 10 @ 3

F1

Active Hang

1 x 10 @ 2:00

F2

Internal/External Rotation & Shoulder Reset - SmashWerx

1 x 2:00

Coach
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