Full Body + Shoulder Health - 12 week

Dr. Cory Bailey

Coach
Dr. Cory Bailey

**Are you someone that is limited in the gym because your shoulders feel tight or painful when you workout?? ** This 12 week program is your guide to overcoming that issue. Yes, you can reach your fitness goals while improving your shoulder mobility in the process. Join me and learn the tools you need to build shoulder strength and resilience while making gains in the gym!

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Daily Mobility Practice
Step-by-step guidance on things you can do anywhere and on your own time that will help build awareness and strength around the shoulders. Becoming aware of your shoulders is the first step in overcoming stiffness and limitations in the gym.
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Warmups specific to your goals
Each warmup session is a circuit of 2-3 exercises that is specific to opening up movement in the shoulders and neck regions. As you progress through the program, the warmups change slightly to make sure you are still making progress.
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Workout splits to maintain fitness goals
3 month 3x/week workout split built to maintain and improve on other aspects of fitness. A mixture of strength work and circuits to get the heart rate up is a sure-fire way to get the most out of time spent in the gym.
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Rehab disguised as fitness
Take the guess-work out of things you should avoid and things you should add into a workout when dealing with shoulder issues. This program is meant to make you feel like you worked out and make your shoulders feel great in the process, without the boredom of generic PT exercises!
Features
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Programming 5 days per week
Daily mobility circuits and a 3x/week exercise split that’s accessible and challenging for individuals of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A Coach and Doctor who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Exercise Bike, Dumbbells, Bands, Trap Bar, Adjustable Bench
Recommended
Assault/Echo Bike, Cable Machine, Kettlebells
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Sample Week
Week 1 of 12-week program
Sunday
Shoulder Health 1.1

Conditioning

A

Shoulder Health Warmup 1

Complete the following warmup before each workout split! Three Rounds, no rest in between: 1 - Assault/Echo Bike - 10 cals or 45 seconds easy pace. 2 - Crab Walk Breathing - 20 seconds 3 - Bear Lifts - 5 reps

B1

FFE Split Squats - weight low

3 x 8

B2

Alternating Decline Chest Press - Bridge Setup

3 x 16

C1

1/2 Kneeling High to Low Chops - Band/Cable

3 x 12

C2

Modified Dips - Off Bench

3 x 6

C3

Suitcase Marches

3 x 20

Sunday
Mobility Split 1

Conditioning

A

Shoulder Health Daily Mobility 1

Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps

Monday
Mobility Split 1

Conditioning

A

Shoulder Health Daily Mobility 1

Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps

Tuesday
Shoulder Health 1.2

Conditioning

A

Shoulder Health Warmup 1

Complete the following warmup before each workout split! Three Rounds, no rest in between: 1 - Assault/Echo Bike - 10 cals or 45 seconds easy pace. 2 - Crab Walk Breathing - 20 seconds 3 - Bear Lifts - 5 reps

B1

KB Dead Lift

3 x 8

B2

SA Split Stance Rows - Band/Cable

3 x 8

C1

Farmer Marches

3 x 20

C2

Side Plank - Level 1

3 x 0:20

C3

Alternating Rows - Incline Bench Setup

3 x 20

Tuesday
Mobility Split 1

Conditioning

A

Shoulder Health Daily Mobility 1

Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps

Wednesday
Mobility Split 1

Conditioning

A

Shoulder Health Daily Mobility 1

Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps

Thursday
Shoulder Health 1.3

Conditioning

A

Shoulder Health Warmup 1

Complete the following warmup before each workout split! Three Rounds, no rest in between: 1 - Assault/Echo Bike - 10 cals or 45 seconds easy pace. 2 - Crab Walk Breathing - 20 seconds 3 - Bear Lifts - 5 reps

B1

HE Goblet Squat

3 x 8

B2

SA Bent Over Rows - Bench Setup

3 x 8

C1

High Cable/Band - SA Low Press

3 x 10

C2

1/2 Kneeling SA Rows - Band/Cable

3 x 10

C3

Supine Leg Drops

3 x 16

Thursday
Mobility Split 1

Conditioning

A

Shoulder Health Daily Mobility 1

Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps

Coach
coach-avatar Dr. Cory Bailey

Dr. Bailey is a Chiropractor and Strength & Conditioning Coach that has committed his life to learning the best ways to stay healthy and make progress towards fitness goals in the process. His passion lies in bridging the gap between rehab and performance AND taking people to the next level by choosing specific exercises fit for each individual and their limitations.

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Sign up today to change your life!

Doctor-guided 12 week program built to help you overcome stiff/painful shoulders in the gym AND help you meet your fitness goals in the process. A safe way to building strength and resilience so that you can live your life without limitations.

Get Full Body + Shoulder Health - 12 week
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FAQs
Will this help me be able to lift weight overhead without pain?
Sure! The goal isn’t to fix pain; seek out a medical provider if pain is limiting you in the gym. But the program is designed in a way to help break down why you have discomfort with certain exercises and progressively build you back up to doing what you want without limitations.
What if I have neck discomfort as well?
Thats okay! Always seek a medical professional if you are dealing with pain in the gym.. The exercises in this program are designed to improve movement in the entire upper quarter of the body (neck and shoulder areas). This is a safe program to start if stiffness in those areas are your issue!
What if I have questions about the workout or exercises?
No worries! There is a messaging board that goes directly to me (Dr. Bailey) that is available to you at all times. Ask away! We give a free week to the program to adjust and learn how to use the app to benefit you.
The Proof
verified-athlete-avatar John

Client

Verified Athlete

"After recent neck surgery, I had limited range of motion in my neck and shoulders and lost a lot of strength. Dr. Bailey designed this program for me to address these limitations and get back into shape. After just 6 weeks, my neck was actually stronger and my range of motion improved a lot!"

Full Body + Shoulder Health - 12 week