If you're looking for safe and effective shoulder pre-hab & strengthening programming, this is for you. Whether you have dealt with a long-standing shoulder injury or you're just looking to bulletproof the shoulder you already have this will be a great fit. We use an Internal approach to training the shoulder. We start with establishing your full pain-free range of motion, then begin training isometrics. From there we introduce eccentrics then re-introduce movement patterns. THIS IS NOT YOUR TYPICAL SHOULDER PROGRAM. Coach Matt uses a Functional Range Systems approach to training the joint.
A
Shoulder CAR
1 x 5
B
Single Arm Wall Block Shoulder Swimmer
1 x 5
C
Tabletop Shoulder CAR
1 x 5
D
Side Lying Shoulder CAR
1 x 5
E
Kneeling Shoulder Capsule CARs
1 x 10
F
Tabletop Shoulder CAR
1 x 10
A1
Shoulder CAR
1 x 10
A2
Scapula CAR
1 x 10
B
Shoulder Internal Rotation PAILs (from Tabletop)
1 x 30 @ 5
C
Shoulder External Rotation PAILs (from tabletop)
1 x 30 @ 5
D
Shoulder Flexion PAILs (tabletop)
1 x 30 @ 5
E
Shoulder Extension PAILs (seated)
1 x 30 @ 5
F
Shoulder Abduction PAILs (lying)
1 x 30 @ 5
G
Shoulder CAR
1 x 10
A1
Shoulder CAR
1 x 10
A2
Scapula CAR
1 x 10
B
Shoulder Internal Rotation PAILs (from Tabletop)
1 x 20 @ 6
C1
Single Arm Wall Block Shoulder Swimmer
C2
Shoulder External Rotation PAILs (from tabletop)
1 x 20 @ 6
D1
Tabletop Shoulder CAR
1 x 10
D2
Shoulder Flexion PAILs (tabletop)
1 x 20 @ 6
E1
Side Lying Shoulder CAR
1 x 5
E2
Shoulder Extension PAILs (seated)
1 x 20 @ 6
F1
Kneeling Shoulder Capsule CARs
1 x 10
F2
Shoulder Abduction PAILs (lying)
1 x 20 @ 6
Matt spends his time mountain biking, surfing, running and rock climbing. He works as a personal trainer with an emphasis on joint centered strength training. Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor
Train from anywhere, Just 30 minutes per session x3 per week.
Get 8 Week Shoulder Program