Restore and Reinforce Shoulder Program
Modern Athlete Strength Systems
MobilityShoulder pain isn't fixed by avoiding the movements that hurt.
It's fixed by strengthening the positions your shoulder needs to perform under load.
Most shoulder programs are just band work and stretching.
Restore and Reinforce: Shoulders is built around loaded rotational strength and thoracic mobility—the actual mechanisms that create stable, pain-free shoulders capable of doing more work.
Written by Dr. Jamie Mraz, DPT, OCS, CSCS, this program brings over a decade of clinical experience working with tactical athletes who can't afford to train around pain.
Restore and Reinforce gives you stable, mobile shoulders that aren't the weak link in your bench, overhead press, or pulling movements—so your training isn't dictated by what your shoulders can't handle.
A
Restore and Reinforce Shoulder Program Intro
B1
90/90 thoracic spine sliders
1 x 10
B2
Prone anterior shoulder mobilization
1 x 10
B3
Posterior shoulder mobilization on wall
1 x 10
Hanging shoulder mobilization series
C
Hanging shoulder mobilization series
You will perform 30 seconds in each position. You can build up to this time if needed and if grip is limited, rest as long as necessary between position. Pay attention to the breathwork cues so that we can maximize ribcage mobility from the inside out as we do these. 30 seconds prone hang 30 seconds lateral hang right side 30 seconds lateral hang left side 30 seconds extension hang
D1
Weighted shoulder rotations (seated)
2 x 10
D2
Supine thoracic press
2 x 8
E
Standing shoulder CARs
1 x 6
A1
Thoracic sliders on wall
1 x 10
A2
Posterior shoulder mobilization on wall
1 x 10
A3
Prone anterior shoulder mobilization
1 x 10
Hanging shoulder mobilization series
B
Hanging shoulder mobilization series
You will perform 30 seconds in each position. You can build up to this time if needed and if grip is limited, rest as long as necessary between position. Pay attention to the breathwork cues so that we can maximize ribcage mobility from the inside out as we do these. 30 seconds prone hang 30 seconds lateral hang right side 30 seconds lateral hang left side 30 seconds extension hang
C1
Scap presses (front leaning rest)
2 x 20
C2
Supine snow angels
2 x 8
D
Shoulder CARs (incline bench sidelying)
1 x 6
A1
Bench supported cat/camel
1 x 15
A2
Posterior shoulder mobilization on wall
1 x 10
A3
Prone anterior shoulder mobilization
1 x 10
Hanging shoulder mobilization series
B
Hanging shoulder mobilization series
You will perform 30 seconds in each position. You can build up to this time if needed and if grip is limited, rest as long as necessary between position. Pay attention to the breathwork cues so that we can maximize ribcage mobility from the inside out as we do these. 30 seconds prone hang 30 seconds lateral hang right side 30 seconds lateral hang left side 30 seconds extension hang
C1
Shoulder 90/90 rotations on bench
2 x 15
C2
Half-kneeling spine rotate and press (alternating)
2 x 6
D
Shoulder CARs (wall blocked)
1 x 6
Dr. Jamie Mraz, DPT, OCS, CSCS
Jamie is a Doctor of Physical Therapy and Board Certified Orthopedic Specialist with 11 years experience working in the tactical setting. She is passionate about helping athletes train proactively against unwanted injuries and limitations.
