Shoulder Rehab Protocol
The Mobile Athlete: Physical Therapy + Performance
Football , Soccer, Weightlifting, Baseball , Olympic Lifting, Marathon, Strength & Conditioning, Mobility, Basketball, Volleyball, Lacrosse, Golf, Functional Fitness, Multi-sportOur 15-week Shoulder Rehab Protocol will help you rebuild strength, improve stability, and restore pain-free movement in your shoulder.
Early Stage (3 weeks): Focuses on pain and swelling management with gentle mobility drills and tissue repair strategies following PEACE and LOVE principles.
Mid Stage (4 weeks): Adds progressive strength work to restore shoulder stability, posture, and range of motion.
Late Stage (8 weeks): Advances to sport-specific and overhead strengthening to ensure full return to performance without discomfort.
Program Details:
Cost: $500 (one-time payment)
Delivered through the TrainHeroic app for easy access anywhere
Includes clear instructions and video demonstrations for each exercise
Designed as a general guide for individuals seeking structured rehab care
Rehab
A
Shoulder Rehab Early 1
Complete 2 sets of 10 reps of each. Hold each rep for 10 seconds each movement. Shoulder Flexion Shoulder Extension Shoulder Abduction Shoulder Adduction External Rotation Internal Rotation
B
Cardio
1 x 10:00
Conditioning
A
Shoulder Rehab Early 2
5:00-15:00 mild to moderate cardio - Emphasis on the arm movement during this cardio event (ex. assault bike, elliptical, arm swing walk) - arms gotta move back and forth during this cardio event. Then complete the following... 2:00 Shoulder Flexion w/ PVC 2:00 Shoulder Scaption w/ PVC 2:00 Shoulder External Rotation w/ PVC 2:00 Shoulder Abduction w/ PVC 2:00 Shoulder Extension w/ PVC 4 x :30 Internal Rotation Strap Stretch 2:00 Wall Thoracic Spine Extension 2:00 Foam Roll Thoracic Spine
Rehab
A
Shoulder Rehab Early 3
Perform 3 sets of 10 reps with a 5sec hold at the top of each rep. (10 on each arm for unilateral movements) -Prone I-Y-T (unweighted within tolerance, progress up to 15 reps) -Prone row (light weight within tolerance, progress up to 15 reps) -Doorway lat stretch (:20-:40sec if needed) -Doorway pec stretch (:20-:40sec if needed)
B
Cardio
1 x 10:00
Rehab
A
Shoulder Rehab Early 1
Complete 2 sets of 10 reps of each. Hold each rep for 10 seconds each movement. Shoulder Flexion Shoulder Extension Shoulder Abduction Shoulder Adduction External Rotation Internal Rotation
B
Cardio
1 x 10:00
Conditioning
A
Shoulder Rehab Early 2
5:00-15:00 mild to moderate cardio - Emphasis on the arm movement during this cardio event (ex. assault bike, elliptical, arm swing walk) - arms gotta move back and forth during this cardio event. Then complete the following... 2:00 Shoulder Flexion w/ PVC 2:00 Shoulder Scaption w/ PVC 2:00 Shoulder External Rotation w/ PVC 2:00 Shoulder Abduction w/ PVC 2:00 Shoulder Extension w/ PVC 4 x :30 Internal Rotation Strap Stretch 2:00 Wall Thoracic Spine Extension 2:00 Foam Roll Thoracic Spine
Rehab
A
Shoulder Rehab Early 3
Perform 3 sets of 10 reps with a 5sec hold at the top of each rep. (10 on each arm for unilateral movements) -Prone I-Y-T (unweighted within tolerance, progress up to 15 reps) -Prone row (light weight within tolerance, progress up to 15 reps) -Doorway lat stretch (:20-:40sec if needed) -Doorway pec stretch (:20-:40sec if needed)
B
Cardio
1 x 10:00
Dr. Shawn Daniel
DN Cert, BFRT Cert, Founder & Lead Physical Therapist
Dr. Chris Long
OCS, AIB-VRC, CSCS, DN Cert, BFRT Cert, Performance Physical Therapist
Take your recovery to the next level! Let our proven approach help you move better, recover stronger, and get back to doing what you love.
Get Shoulder Rehab Protocol
Erin B.
Mom of 2, former collegiate rower
Verified Athlete"I've never been more holistically well. I rehabbed a back injury with The Mobile Athlete and then moved into their strength training. Having the programming ready for me means I am consistent in my strength training, and I've never felt stronger."
Joshua S.
Triathlete
Verified Athlete"Adding strength and mobility training has elevated my performance. I raced double the number of events in 2024 than in years prior, including a PR at the Ironman 70.3 World Championships and qualified for the Ironman and 70.3 World Championships for 2025, all while staying healthy and injury-free."
Hayden C.
Junior Elite Golfer
Verified Athlete"The personalized training plan has not only improved my performance in Golf, but it’s also kept me motivated and accountable. I’m seeing consistent progress and feel more confident in my abilities!"
Luke R.
D-1 Lacrosse Athlete
Verified Athlete"I love having my training ready for me whenever I open my app. It has been a total game changer."
