New

Bulletproof Shoulders

Dane Larsen Exercise Physiology

Coach
Dane Larsen

Struggling with that niggly shoulder pain in the gym? Or looking to gain some more overhead mobility? Then this program is for you! Over 6 weeks we'll progress you from the basics of shoulder and scapula patterning, to more complex movement patterns in the gym. This is the recipe that I've developed over a decade of working with clients experiencing upper limb pain to get them back doing what they love.

Six Training days are programmed throughout the Six Week Program and you have access to the program FOR AN ENTIRE YEAR, to repeat or pause as much as you need to after your purchase.

CHECK OUT THE SAMPLE WEEK AT THE BOTTOM FOR AN IDEA OF WHAT A WEEK LOOKS LIKE!

benefit-image-0
The Shoulder Complex
The shoulder joint is closely linked to the scapula (shoulder blades). Healthy, well functioning scapulas take unnecessary load off the shoulders. Ontop of this, we also like to address core/trunk stability as thats what both the shoulders and scapulas sit ontop of! Many people with shoulder issues also have lordosis (lower back arch) that adds to their issues.
benefit-image-1
Why Work With Us?
We believe that MOVEMENT IS MEDICINE - and an optimal functioning body is pain-free! We've worked with the best Physios, Surgeons, and Sports Doctors from Australia's highest codes of sport - meaning that you always get access to the cutting edge of sports science and the cheat sheet to bulletproofing your body!
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Foam Roller // Massage Balls // Resistance Bands // DB's // Cable Machine // Fitball // Benches
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Shoulder Trigger Release

1 x 5:00

A2

Foam Roller Tx Release

1 x 2:00

A3

Tx Spine Trigger Point Release

1 x 2:00

A4

Lat Stretch

1 x 1:00

B1

Bow and Arrow

2 x 1:00

B2

Cat Camel

2 x 1:00

Monday
Week 1 Day 2

A1

Prone WTY

2 x 10

A2

Band Pull Aparts

2 x 12

B1

Band Reverse Fly

2 x 12

B2

Deadbug

2 x 16

C1

DB Incline Bench Row

3 x 12

C2

Half Kneeling Pallof Press

3 x 12

D1

DB Bench Reverse Fly

3 x 12

D2

Half Kneeling Lat Pull Down

3 x 12

E1

Side Leaning Lateral Raise

3 x 12

E2

Kneeling Hand Walk Out Plank

3 x 5

Tuesday
Week 1 Day 3

A1

Shoulder Trigger Release

1 x 5:00

A2

Foam Roller Tx Release

1 x 2:00

A3

Tx Spine Trigger Point Release

1 x 2:00

A4

Lat Stretch

1 x 1:00

B1

Bow and Arrow

2 x 1:00

B2

Cat Camel

2 x 1:00

Wednesday
Week 1 Day 4

A1

Prone WTY

2 x 10

A2

Band Pull Aparts

2 x 12

B1

Band Reverse Fly

2 x 12

B2

Deadbug

2 x 16

C1

DB Incline Bench Row

3 x 12

C2

Half Kneeling Pallof Press

3 x 12

D1

DB Bench Reverse Fly

3 x 12

D2

Half Kneeling Lat Pull Down

3 x 12

E1

Side Leaning Lateral Raise

3 x 12

E2

Kneeling Hand Walk Out Plank

3 x 5

Thursday
Week 1 Day 5

A1

Shoulder Trigger Release

1 x 5:00

A2

Foam Roller Tx Release

1 x 2:00

A3

Tx Spine Trigger Point Release

1 x 2:00

A4

Lat Stretch

1 x 1:00

B1

Bow and Arrow

2 x 1:00

B2

Cat Camel

2 x 1:00

Friday
Week 1 Day 6

A1

Prone WTY

2 x 10

A2

Band Pull Aparts

2 x 12

B1

Band Reverse Fly

2 x 12

B2

Deadbug

2 x 16

C1

DB Incline Bench Row

3 x 12

C2

Half Kneeling Pallof Press

3 x 12

D1

DB Bench Reverse Fly

3 x 12

D2

Half Kneeling Lat Pull Down

3 x 12

E1

Side Leaning Lateral Raise

3 x 12

E2

Kneeling Hand Walk Out Plank

3 x 5

The Proof
verified-athlete-avatar Billy Wilson

Shoulder Rehab

Verified Athlete

"Last year I got a shoulder injury that removed me from the training and performing space for 5 months. After some rest and physiotherapy I began my strength and rehab program with Dane, he effortlessly adapted my programs to be most valuable for the strengths and movements required for circus."

verified-athlete-avatar Piri Goodman

Neck/Shoulder Rehab

Verified Athlete

"As a professional touring acrobat working with Dane has been invaluable to my career and my physical ability. Dane’s incredible depth of knowledge, holistic approach training and obvious passion for his work are the perfect combination to help achieve, and even surpass, your goals."

verified-athlete-avatar El De Jong

Shoulder Bursitis

Verified Athlete

"I initially saw Dane for shoulder pain (bursitis). Contrary to advice from my GP to treat my shoulder pain with a steroid injection, Dane's guidance and exercise programs have healed my shoulder and provided me with greater shoulder stability, mobility and strength."

verified-athlete-avatar Andy Budgen

Shoulder Rehab

Verified Athlete

"Dane is an awesome EP who knows how the body moves. Highly recommend seeing Dane for rehab strength training"

Bulletproof Shoulders