Pillar & Reach – 14-Day Reset
Prepare To Perform
WeightliftingPillar & Reach – 14-Day Reset is a short, targeted training block designed for lifters who want to address shoulder pain or restriction without stopping training.
This program prioritises restoring shoulder, thoracic, and cervical mobility first—before layering strength or load. It is built around a simple principle: don’t load strength on top of dysfunction.
Across four sessions per week, you’ll move through:
- Assisted, multi-plane mobility to create range (not just express it)
- Controlled motor patterns to organise the shoulder and trunk
- Isometric and carry-based loading to maintain tissue tolerance
- Lower-body and pulling strength that still feels like “real training”
Pressing and painful arcs are intentionally removed during this phase. Instead, the program uses intelligent substitutes—carries, hinges, rows, and isometrics—to keep strength high while the shoulder calms down.
Every exercise includes:
- Clear purpose
- Exact dosage
- Reps-in-Reserve (RIR) targets
- Optional between-set resets
- Progression and regression rules
- Simple coaching cues
This is not a rehab program, and it’s not random mobility work either. It’s a structured reset for people who already train, want to keep training, and want their shoulder to feel better because of their training—not in spite of it.
Best suited for: Lifters, coaches, and athletes dealing with shoulder pain, stiffness, or loss of overhead range who want a smart, time-efficient reset before returning to pressing.
A
Brettzel 2
2 x 3
B
Egyptian Shoulder Mobility Drill
3 x 6
C
Multiplanar Seated Thoracic Rotation
2 x 6
D
FMS Shoulder Mobility Wall Sit
2 x 6
E
Supine KB Arm Bar with Neck Rotation
@ 17.64, _ kg
F
Supine KB Arm Bar + Shoulder Rotation
@ 17.64, _ , _ kg
Prep
A
Thorax, Neck and Shoulder Reset Circuit
(1–2 rounds, not fatiguing) 1. Crocodile Breathing 4–5 slow breaths Cue: “Let the ribs soften into the floor.” 2. Brettzel 2.0 2 reps per side 2 breaths at end range Cue: “Turn the chest, breathe out.” 3. Seated Thoracic Rotation 4 reps per side Cue: “Rotate through the ribs.” Note: This circuit is about opening options, not stretching hard. Stop well short of fatigue.
B
Goblet Squat
5 x 6 @ 35.27, _ , _ , _ , _ kg
C
Trap Bar Deadlift
5 x 5
D
Chest-Supported DB Row
5 x 8
E
SA Band Row & Reach
3 x 6
F
Glute bridge march on bench with band hold
3 x 6
G
DNS star plank with reach
3 x 20
H
Farmers carry
3 x 40
A
Brettzel 2
2 x 3
B
Egyptian Shoulder Mobility Drill
3 x 6
C
Multiplanar Seated Thoracic Rotation
2 x 6
D
FMS Shoulder Mobility Wall Sit
2 x 6
E
Supine KB Arm Bar with Neck Rotation
@ 17.64, _ kg
F
Supine KB Arm Bar + Shoulder Rotation
@ 17.64, _ , _ kg
G
Scapula push ups
3 x 8
H
Bear crawl hold with shoulder taps
3 x 20
Conditioning
A
Thorax, Neck and Shoulder Reset Circuit
(1–2 rounds, not fatiguing) 1. Crocodile Breathing 4–5 slow breaths Cue: “Let the ribs soften into the floor.” 2. Brettzel 2.0 2 reps per side 2 breaths at end range Cue: “Turn the chest, breathe out.” 3. Seated Thoracic Rotation 4 reps per side Cue: “Rotate through the ribs.” Note: This circuit is about opening options, not stretching hard. Stop well short of fatigue.
B
Trap Bar Deadlift
4 x 5
C
High Box Eccentric Focus Step Up
D
Single Arm Dumbbell Bent Over Row
3 x 10
E
Offset Kettlebell Carry
3 x 40
F
FMS Shoulder Mobility Wall Sit
2 x 6
Greg Dea
Power and speed athlete coach and performance sports physical therapist for the FIVB World Cup–winning China Women’s Volleyball Team, China's best womens water polo team, Tianjin, and the 3rd best Chinese Womens Handball Team. Two-time Head of Medical for State League Football Teams. Now a mature endurance athlete maintaining a strong focus on power, speed, and tissue loading capacity.
This 14-day reset gives your shoulder the space to recover without stepping away from training. Restore movement, rebuild control, and keep your strength intact—so when pressing returns, it actually sticks.
Get Pillar & Reach – 14-Day Reset
