Training by AJAC
MobilityShoulder Savior is an 8 week program to improve shoulder mobility, strengthen your rotator cuff, and develop functional hypertrophy for stronger, healthier shoulder.
This program takes a 360 degree approach to strengthening the shoulders, training them along all major lines of movement, and minimizing joint compression while developing functional hypertrophy
This program is a total body program. The rest of the body is trained on maintenance strength/hypertrophy plan. Shoulders are obviously the focus
This program is NOT intended to treat, diagnose, or be a replacement for medically recommended physical therapy.
4 sessions per week
Must use App app to view and log training
Program Training
A
Dead Hang
2 x 1 @ 1:00
B1
Greek Delt Raises
3 x 15 @ 5 lb
B2
Cross Body Cable Rear Delts
3 x 15
C1
Overhead Front Plate Raise
2 x 15
C2
Cable Facepulls
2 x 10
D
A
Seated Leg Curl
20, 15, 10, 8
B
Leg Extension
20, 15, 12, 10
C
Walking Lunges 101
4 x 10
D
Leg Press
2 x 25
E
A
Dead Hang
3 x 1:00
B
Prayer Stretch on Bench
1 x 2:00
C
Thoracic extension swiss ball
1 x 2:00
A
Pull Downs
15, 12, 10, 8
B
Bent Over 1-Arm Cable Row
15, 10
C
Chest Supported T-Bar Row
12, 10, 6, 15
D
Feet Elevated Inverted Row
3 x MAX
E
Incline DB Bicep Curls
12, 10, 8, 8
A
Dead Hang
2 x 1:00
B
6 Way Shoulders
3 x 8
C
Standing Cable Chest Press
20, 15, 12
D
Neutral Grip Seated DB Press
3 x 10
E
Machine Chest press
12, 10, 8
F
Deficit Stretch Pushups
3 x MAX
G
Overhead Cable Tricep Extension
4 x 10
H
Wide grip pulldown
2 x 15
A
Dead Hang
3 x 1:00
B
Prayer Stretch on Bench
1 x 2:00
C
Thoracic extension swiss ball
1 x 2:00
