The Ultimate 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.

$46

Get The Ultimate Shoulder Program

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

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

Access to your coach

Matt and his team are available via chat and you can expect a response within 24hrs (Monday - Friday)

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

Engaging Exercises

Learn how to improve your mind-body connection to the shoulder through end-range joint training.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

Week 1 of 8-week program

Sunday

Shoulder CAR Fundamentals

Shoulder CAR

1 x 5

Single Arm Wall Block Shoulder Swimmer

1 x 5

Tabletop Shoulder CAR

1 x 5

Side Lying Shoulder CAR

1 x 5

Kneeling Shoulder Capsule CARs

1 x 10

Tabletop Shoulder CAR

1 x 10

Tuesday

Introduction to PAILs

Shoulder CAR

1 x 10

Scapula CAR

1 x 10

Shoulder Internal Rotation PAILs (from Tabletop)

1 x 30 @ 5

Shoulder External Rotation PAILs (from tabletop)

1 x 30 @ 5

Shoulder Flexion PAILs (tabletop)

1 x 30 @ 5

Shoulder Extension PAILs (seated)

1 x 30 @ 5

Shoulder Abduction PAILs (lying)

1 x 30 @ 5

Shoulder CAR

1 x 10

Thursday

CARs & PAILs Re-Visited

Shoulder CAR

1 x 10

Scapula CAR

1 x 10

Shoulder Internal Rotation PAILs (from Tabletop)

1 x 20 @ 6

Single Arm Wall Block Shoulder Swimmer

Shoulder External Rotation PAILs (from tabletop)

1 x 20 @ 6

Tabletop Shoulder CAR

1 x 10

Shoulder Flexion PAILs (tabletop)

1 x 20 @ 6

Side Lying Shoulder CAR

1 x 5

Shoulder Extension PAILs (seated)

1 x 20 @ 6

Kneeling Shoulder Capsule CARs

1 x 10

Shoulder Abduction PAILs (lying)

1 x 20 @ 6

Coach

More from Movement by Matt

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

Are you tired of your shoulder not performing?

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

Get The Ultimate Shoulder Program

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.