8 Week Shoulder Program

Movement by Matt

Personal Training, Mobility, Functional Training
Coach
Matt Penny

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.

$63
Get 8 Week Shoulder Program
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Struggling with your Shoulders?
Are you looking for a long-term solution to shoulder dysfunction? Whether that is nagging pains, weakness, or instability. This program will help build confidence, strength, and awareness of your shoulder like never before
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Improve Connective Tissue & Muscle Fiber
Through a combination of Isometrics and eccentrics, we will CHANGE our biology by increasing the length of connective tissue and muscle fibers. This will give us more mobility and flexibility. More access to our body. More range of motion and more strength.
Features
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Access to your coach
Matt and his team are available via chat and you can expect a response within 24hrs (Monday - Friday)
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Programming 3 days per week
Each training session is 3o minutes. This shoulder program can be layered on top of any current training program up are using
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Engaging Exercises
Learn how to improve your mind-body connection to the shoulder through end-range joint training.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Word class app experience. Track workouts, readiness and communicate with your coach
Equipment
Required
Pull Up Assistance Bands // Two Yoga Blocks // 1-5LB Ankle Weight OR Small Hand Weights
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Sample Week
Week 1 of 8-week program
Sunday
Shoulder CAR Fundamentals 

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

Tuesday
Introduction to PAILs

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

Thursday
CARs & PAILs Re-Visited

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

Coach
More from Movement by Matt
coach-avatar Matt Penny

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

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Are you tired of your shoulder not performing?

Train from anywhere, Just 30 minutes per session x3 per week.

Get 8 Week Shoulder Program
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FAQs
Who is this program for?
This program is for the individual who wants a long term solution to shoulder disfunction. Whether that is nagging pains, weakness or instability. This program will help build confidence, strength and awareness of your shoulder.

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