Upper Body Recovery Guide: Training by Coach Travis Goyeneche in TrainHeroic

Upper Body Recovery Guide

OTL Fitness

Coach
Coach Travis Goyeneche

This program is geared for the athlete who finds their shoulders or back keep them from getting the most out of their workouts. Whether you are restricted over head or lack mobility, this program will help you loosen up your upper back and shoulder so you can continue getting the most out of your training and everyday life.

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Get the most out of your workouts
Unlock your shoulders and find your true strength
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Improve Your Posture
We spend hours a day hunched over our computers and phones. This program will help correct slouchy shoulders and give you a strong and confident posture.
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Injury Prevention
Most injuries occur due to overuse or muscle imbalances. Our program allows you to restore and balance those issue so you can lift with more confidence for many years to come.
Features
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Access to your coaches
We are always here for you if you have any questions or need modifications. We love hearing your feedback.
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Programming 3 days per week
Daily movement and mobility routine for the upper body. Before or after workouts or on your rest day as a recovery session.
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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. Please reach out to coach if you have questions or need modifications
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Delivered through TrainHeroic
No old school PDF files here. Your coaches and team will push you harder, know you better, and keep you going longer, all through. an app.
Equipment
Required
No Equipment Required
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

A1

Side Lying T-Spine rotations

2 x 8

A2

Doorway Stretch

2 x 0:30

B1

6 pt. T-spine rotations

2 x 6

B2

Supine Wall Slides

2 x 10

C1

Superman w/airplane arms

2 x 10

C2

Groiner w/Twist

2 x 10

C3

Cactus Arms into OH Reach

2 x 8

Tuesday
Week 1 Day 3

A1

Dead Bugs

2 x 10

A2

6pt Reach and Roll

2 x 8

B1

Prone Crossover Stretch

1 x 0:30

B2

Reverse Lunge w/ OH reach

2 x 6

C1

Superman Pulldowns

3 x 10

C2

Half Kneeling OH Reach

2 x 10

D

Wall Chest Stretch

2 x 1:00

Thursday
Week 1 Day 5

A1

Bretzle

2 x 0:30

A2

Dead Bugs

2 x 8

B1

Side Lying T-Spine rotations

2 x 6

B2

Down Dog Toe Taps

2 x 6

C1

6pt Swimmers

2 x 5

C2

Scap Push Ups

2 x 8

C3

Elbow to the instep w/twist

2 x 5

Coach
coach-avatar Coach Travis Goyeneche

Travis has coached since 2011 and with OTL Fitness since 2015. Coach Travis specializes in strength and performance training and has a passion for movement. Coach Travis trains NFL, MLB, Olympic Sprinters, USA Rugby and NCAA athletes. His coaching of these athletes helps him improve the lives of those outside of the sports world as well. If you're looking for a coach who cares, look no further.

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better every day

We spend hours a week training hard and putting our body through the grinder. In only 20 minutes a day 3x/week you can help your body recover from an excellent week of training with these mobility exercises. The better you can recover, the more you'll get

Get Upper Body Recovery Guide
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FAQs
What equipment is needed?
No equipment needed. Just some space on the floor.
If I'm currently injured, is this program for me?
This is not a substitute for physical therapy. Contact your physician if pain persists or if you have a known injury.
Should I do this before or after my workouts?
We recommend this program as a warmup before your workouts. However, it is also a great way to cool down after your workout.
Upper Body Recovery Guide