Welcome to the Rebuild Programs - rehabilitation program for those experiencing shoulder pain related to overhead pressing and bench pressing. The goal of this program is to provide you with a plan so you can once again train overhead press and bench press without pain.

Guidelines:
- ~2 weeks in each phase
- 3 Sessions pr Week
- Potentially shorter or longer
- Up to 4 weeks in each phase
- As little as 1 week in each phase depending on progress
- Keep in mind 6+ month prognosis in many people

Program structure:
- Week 0-2: Unload and No Pressing Phase
- Week 2-4: Re-introduction of Pressing - 3:1 Pull to Press Ratio
- Week 4-6: 2:1 Pull to Press Ratio
- Week 6-8: 1:1 Pull to Press Ratio
- Week 8-10: Introducing Overhead Press Phase
- Week 10-12: Advanced Rehabilitation Phase

The program will make up all of your upper body training:
- Arm work allowed as long as it is pain free

Pain guidelines:
- Pain ~3/10 allowed during training
- Pain levels must return to baseline that night and the following day

Training Intensity:
- Goal is 7-8/10 Rate of Perceived Exertion RPE for most movements
- Exception is movements where pain is >3/10

1a) and 1b):
- These designations simply mean to alternate between the a) and b) exercises until all sets are completed

Rest Periods:
- Rest between 60 and 90 seconds between sets unless otherwise noted

Tempo:
- Assume normal repetition speed unless otherwise noted