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!

$49

Get Bulletproof Shoulders

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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

Week 1 of 6-week program

Sunday

Week 1 Day 1

Shoulder Trigger Release

1 x 5:00

Foam Roller Tx Release

1 x 2:00

Tx Spine Trigger Point Release

1 x 2:00

Lat Stretch

1 x 1:00

Bow and Arrow

2 x 1:00

Cat Camel

2 x 1:00

Monday

Week 1 Day 2

Prone WTY

2 x 10

Band Pull Aparts

2 x 12

Band Reverse Fly

2 x 12

Deadbug

2 x 16

DB Incline Bench Row

3 x 12

Half Kneeling Pallof Press

3 x 12

DB Bench Reverse Fly

3 x 12

Half Kneeling Lat Pull Down

3 x 12

Side Leaning Lateral Raise

3 x 12

Kneeling Hand Walk Out Plank

3 x 5

Tuesday

Week 1 Day 3

Shoulder Trigger Release

1 x 5:00

Foam Roller Tx Release

1 x 2:00

Tx Spine Trigger Point Release

1 x 2:00

Lat Stretch

1 x 1:00

Bow and Arrow

2 x 1:00

Cat Camel

2 x 1:00

Wednesday

Week 1 Day 4

Prone WTY

2 x 10

Band Pull Aparts

2 x 12

Band Reverse Fly

2 x 12

Deadbug

2 x 16

DB Incline Bench Row

3 x 12

Half Kneeling Pallof Press

3 x 12

DB Bench Reverse Fly

3 x 12

Half Kneeling Lat Pull Down

3 x 12

Side Leaning Lateral Raise

3 x 12

Kneeling Hand Walk Out Plank

3 x 5

Thursday

Week 1 Day 5

Shoulder Trigger Release

1 x 5:00

Foam Roller Tx Release

1 x 2:00

Tx Spine Trigger Point Release

1 x 2:00

Lat Stretch

1 x 1:00

Bow and Arrow

2 x 1:00

Cat Camel

2 x 1:00

Friday

Week 1 Day 6

Prone WTY

2 x 10

Band Pull Aparts

2 x 12

Band Reverse Fly

2 x 12

Deadbug

2 x 16

DB Incline Bench Row

3 x 12

Half Kneeling Pallof Press

3 x 12

DB Bench Reverse Fly

3 x 12

Half Kneeling Lat Pull Down

3 x 12

Side Leaning Lateral Raise

3 x 12

Kneeling Hand Walk Out Plank

3 x 5

Coach

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"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."

Piri Goodman

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"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."

El De Jong

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"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."