Shoulder Prehab/Rehab Program
The Movement Collective
Functional Fitness, Functional Training, MobilityIntroducing our Shoulder Prehab/Rehab Program! This four week program is meticulously designed to enhance shoulder strength, stability, and mobility. Whether you're recovering from an injury or aiming to prevent one, this program is tailored to meet your needs.
Dr. Lee works daily with several professional CrossFit Games Athletes, providing athletic and rehab services. His experience also as a coach allows him to understand biomechanics beyond the 4 walls of a doctors office - highlighted by his skill in appropriately providing warm-ups, accessories, and cool-downs tailored towards individual deficients of those that he works with.
In 4 weeks, you will see:
- Unique usage of ROM & other movement assessment tools through a self-assessment on Day 1.
- Individualized Tracks based off of your self-assessment findings.
- 5-15 minute warm-up routines (Movement Prep) to be completed before your workout & 5-15 minute cool-downs (Accessories & Recovery Work) to be completed after your workout.
- Repeatability - There are 3 days of required work each week, with the option to repeat 1-2 days/week if you are looking for more volume.
- Video Explanations - An introductory video explaining my process & how to navigate the program.
Initially, we were hesitant to release this program. We wanted to share with the community what amazing things we have done for our clients all over the world, but what makes us unique is our ability to provide individualized care - an ability that we cannot provide to the consumer in this setting.
So, we set out to tackle that monster the best way we could. And we are proud to say this product is as close of a representation as we can get to that!
*Please consult your physician before beginning any exercise routine.
A
Shoulder Flexion ROM Test
B
Shoulder Extension ROM Test
C
Shoulder External Rotation ROM Test
D
Shoulder Internal Rotation ROM Test
E
Thoracic Spine Rotation Test
F
SA DB High Pull
3 x 8
G
Bottoms Up KB Press
3 x 8
H
Bottoms Up KB Carry
@ 50
A
Foam Roll - Lats
1 x 2:00
B
Banded Shoulder Stretch
2 x 90
C
Shoulder C.A.R.
3 x 3
D
Shoulder Flexion PAIL/RAIL
3 x 3
E1
Chin-Up
3 x 5
E2
DB Front Raise
3 x 8
F
Foam Roll - Lats
1 x 2:00
A
Lacrosse Ball on Front Delt/Biceps
B
Shoulder C.A.R.
3 x 3
C
Shoulder Extension PAIL/RAIL
3 x 3
D
Crab Press
3 x 10
E
Ring Push-up
3 x 5 @ 5
F
Tricep Kickbacks
3 x 8
A
Foam Roll - Lats
1 x 2:00
B
Shoulder C.A.R.
3 x 3
C
Shoulder ER PAIL/RAIL
3 x 3
D1
Band Face Pull
3 x 10
D2
Handcuff to Rotation
3 x 10
A
Lacrosse Ball on Shoulder ERs
1 x 2:00
B
Shoulder IR PAIL/RAIL
3 x 3
C
Shoulder C.A.R.
3 x 3
D1
Cuban Press
3 x 10
D2
SA DB High Pull
3 x 5
A
Foam Roll - Lats
1 x 2:00
B
Shoulder C.A.R.
3 x 3
C
Shoulder ER PAIL/RAIL
3 x 3
D
Foam Roll - Lats
1 x 2:00
E
Banded Shoulder Stretch
1 x 2:00
A
Lacrosse Ball on Shoulder ERs
1 x 2:00
B
Shoulder IR PAIL/RAIL
3 x 3
C
Shoulder C.A.R.
3 x 3
D
Sleeper Stretch
1 x 1:30
E
Lacrosse Ball on Shoulder ERs
1 x 1:30
A
Foam Roll - Lats
1 x 2:00
B
Banded Shoulder Stretch
2 x 90
C
Shoulder C.A.R.
3 x 3
D
Shoulder Flexion PAIL/RAIL
3 x 3
E
Foam Roll - Lats
1 x 2:00
F
Supinated Bar Hang
1 x 60
A
Lacrosse Ball on Front Delt/Biceps
B
Shoulder C.A.R.
3 x 3
C
Shoulder Extension PAIL/RAIL
3 x 3
D
Crab Press
3 x 10
E
Eccentric DB Curls on FLAT Bench
1 x 2:00
F
Lacrosse Ball on Front Delt/Biceps
2 x 2:30
Lee Pinkham
D.C., A.R.T., CF-L1 Dr. Lee works with athletes all over the world offering remote coaching services. On-site in Jacksonville, Florida, he works closely with CrossFit Games athletes such as Dallin Pepper & Fee Saghafi. His love for musculoskeletal anatomy, fitness, & coaching has cultivated what is a unique, but specific approach to training.