The Ninjas Shoulder 1.0
Movement Performance and Rehab
Strength & Conditioning, Obstacle Course Racing, Adventure Race , General Fitness, Functional Training, Other, Multi-sportThis is the premier shoulder prehab program for helping ninja warrior athletes stay healthy, stay strong and compete at the highest level without missing time due to nagging shoulder injuries.
Whether your new to the world of Ninja or a seasoned veteran, shoulder health is essential. With astronomical forces going through the shoulder during hangs, swings, and lachés, having robust shoulders is critical to not only short-term performance but also longevity in the sport.
This 6-week program, focusing on mobility and strength, will give you the robust shoulders you need to laché your way to the top of the competition. Developed by a dually credentialed Doctor of Physical Therapy and Strength and Conditioning Specialist, with input and feedback from legendary Ninja Warriors, this program promises to deliver.
Who is this program for?
- New and veteran Ninjas (and everyone in between)
- Ninjas with nagging shoulder injuries and those looking to decrease injury risk
- Ninjas looking to optimize shoulder function and compete at the highest level
Remember, your greatest ability is availability, so don't let a weak or injured shoulder keep you out of the competition!
A1
Sphinx
1 x 6
A2
Bench Mobilization
1 x 8
A3
Tall Kneeling Halo
1 x 6
B1
90/90 Overhead Reach
1 x 8
B2
Tall Kneeling Pallof Press
1 x 12
B3
Half Kneeling Cable Lift
1 x 12
C1
Beast Scap Press
1 x 8
C2
Arm Bar
1 x 8
D1
Torsion Buttress
3 x 5
D2
Beast Crawl
1 x 30
E1
Explosive Band Press
2 x 5
E2
Overhead Ball Taps (Quick)
2 x 15
F
Half Kneeling Landmine Press
3 x 8
G
Sidelying Press
3 x 8
H1
Single Arm Floor Press
2 x 8
H2
Waiter Carry
2 x 30
A1
Sphinx
1 x 6
A2
Bench Mobilization
1 x 8
A3
Tall Kneeling Halo
1 x 6
B1
90/90 Pulldown
1 x 8
B2
Tall Kneeling Pallof Press Overhead
1 x 10
B3
Half Kneeling Cable Chop
1 x 12
C1
Beast Scap Press
1 x 8
C2
Arm Bar
1 x 8
D1
Beast Buttress
1 x 6
D2
Hi-Lo Plank Transfer
1 x 20
E1
Banded Straight Arm Pulldown (Quick)
2 x 20
E2
Tall Kneeling Ball Slam
2 x 5
F
Half Kneeling Single Arm Eccentric Lat Pulldown
3 x 8
G
Meadows Row
3 x 6
H1
Scapular Pull Ups
3 x 12
H2
Farmer Iso Hold
3 x 30
Dr. J.A. Graves
Doctor of Physical Therapy (DPT), Board Certified Clinical Specialist in Orthopedics (OCS), Certified Strength and Conditioning Specialist (CSCS)
This program has been battle tested by some of the best in the business.
Get The Ninjas Shoulder 1.0
Nick Hanson
The Eskimo Ninja
Verified Athlete"As a competitor in American Ninja Warrior, having torn shoulder was not an option...Coach Graves' shoulder program was the answer... This program was the perfect off-season rebuild and solution to avoid possible surgery. Thanks, J.A.!"
Ryan Stratis
11x ANW Competitor
Verified Athlete"Getting ready for another (shoulder) surgery...I needed to look up some expertise on the matter and I sought out J.A. Graves who put together one awesome program. Big thanks, helping me out here getting that shoulder back to where it needs to be. It was a great program, really appreciate the help!"
Cam Baumgartner
Cam The Baum
Verified Athlete"This shoulder prehab and workout program is a life changing program...Doing these workouts each week I saw a big improvement in my shoulder flexibility, strength and recovery...I'm very grateful for this program and would recommend it to anyone working with their upper body."