Shoulder Work Ahead

INTENT Physio

Mobility, General Fitness
Coach
Dr. Nate Jeffries, DPT

Feel like you've tried everything but shoulder pain is still holding back? You're in the right place.

Shoulder Work Ahead combines training and rehab insight from a Coach who has been in the shoulder rehab space for over 15 years as both a patient and a Physical Therapist.

Learn how to FINALLY fix those achy shoulders.

Addressing key factors from the rib cage to pelvis to shoulders--SWA has got you covered.

Each movement has been specifically selected to efficiently improve how you feel, all while requiring minimal equipment.

$40
Get Shoulder Work Ahead
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DETAILS MATTER
No more printouts of generic exercises with vague instructions. Each movement has a detailed video demonstration with expert coaching.
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APP BASED WORKOUTS
Have access at your fingertips for an ENTIRE YEAR. Life happens, start over if needed and track progress on your schedule.
Features
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Programming 6 days per week
Daily workouts built to efficiently improve your shoulders--requiring minimal equipment and appropriate for all experience levels.
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Exercise Video Guidance
Take out the guess work! Instructional videos with expert coaching and demonstrations to make execution easy.
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Delivered through TrainHeroic
No more printouts of generic exercises with vague instructions. Your coach and team will guide you to make more progress, faster.
Equipment
Required
Foam Roller // Resistance Band
Recommended
Pull-Up Bar
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Rotational Lat Stretch

2 x 6

B1

SA Posterior Expansion Breath

3 x 6

B2

Post Expansion Band PA

3 x 6

C

Protraction-Extension Iso

2 x 30

D1

Tricep Iso Flexion Rolls

3 x 8

D2

Hand Pressure Wall Sprinklers

3 x 8

Monday
Week 1 Day 2

A

Rotational Lat Stretch

2 x 6

B1

SA Anterior Expansion Breath

3 x 6

B2

Tricep LH Kickback

3 x 12

C

Tricep Iso Adduction Rolls

2 x 8

D1

Double Arm Down Dog

3 x 8

D2

Alternate Arm Spirals

3 x 10

Tuesday
Week 1 Day 3

A

Rotational Lat Stretch

2 x 6

B1

Lateral Expansion Breathing

2 x 6

B2

Wide Elbow Scap Reaches

3 x 8

C1

DL Hamstring Bridge

3 x 45

C2

Stride Arm Swings

2 x 30

Wednesday
Week 1 Day 4

A

Rotational Lat Stretch

2 x 6

B1

SA Posterior Expansion Breath

3 x 6

B2

Post Expansion Band PA

3 x 6

C

Protraction-Extension Iso

2 x 30

D1

Tricep Iso Flexion Rolls

3 x 8

D2

Hand Pressure Wall Sprinklers

3 x 8

Thursday
Week 1 Day 5

A

Rotational Lat Stretch

2 x 6

B1

SA Anterior Expansion Breath

3 x 6

B2

Tricep LH Kickback

3 x 12

C

Tricep Iso Adduction Rolls

2 x 8

D1

Double Arm Down Dog

3 x 8

D2

Alternate Arm Spirals

3 x 10

Friday
Week 1 Day 6

A

Rotational Lat Stretch

2 x 6

B1

Lateral Expansion Breathing

2 x 6

B2

Wide Elbow Scap Reaches

3 x 8

C1

DL Hamstring Bridge

3 x 45

C2

Stride Arm Swings

2 x 30

Coach
More from INTENT Physio
coach-avatar Dr. Nate Jeffries, DPT

Doctor of Physical Therapy. Strength & Conditioning Coach. 15+ year student of the shoulder as I've recovered from 4 shoulder surgeries of my own.

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It's Time to Finally Get Those Shoulders Right

Get started today and have a clear plan to get yourself on the right track!

Get Shoulder Work Ahead
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FAQs
DISCLAIMER
If you are injured or have any other health issue, it is recommended that you consult with your Doctor or medical professional before carrying out any exercise program. This program is not intended to diagnose or be used as a substitute for professional medical advice.
Who is this program for?
Anyone experiencing nagging shoulder pain that keeps from moving, training, and living their life to the fullest. This is an introductory program that is scalable and appropriate to all experience levels.

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