MOPs n MOEs
The shoulder blueprint program is specifically designed for those who are dealing with chronic shoulder pain but still want to lift heavy in the gym or run long distances. It is also for those needing to strengthen their shoulders due to the demands of their exercise regimen or job.
This 8-week program has three core principles: mobility, muscle priming, and full range of motion strengthening. Each week builds from the previous week utilizing evidence-based approaches such as autoregulation and progressive overload with unique daily workouts. The program addresses not just the shoulders but all surrounding musculature.
Features3 sessions per week
Must use App app to view and log training
Program Training
Mobility Circuit
A
Thoracic Foam Rolling: 1 set for 90 sec Posterior Shoulder Lax Ball Mobs: 1 set of 90 sec per side Shoulder CARs: 2 sets of 8 per side
Muscle Priming Superset
B
Mini-Band Shoulder Flexion: 2 sets of 10 reps Push-Up Plus: 2 sets of 10 reps Standing External Rotation with Band: 2 sets of 10 reps
C
1-Arm KB OH Press Bottoms Up
3 x 6
D1
Banded Face Pull
3 x 15
D2
Plank Shoulder Taps
3 x 10
Mobility Circuit
A
Anterior Shoulder/Pec Minor Lax Ball Smash: 1 set of 90 sec per side Prone Chest Stretch: 1 set of 5 reps of 5 sec holds per side Open Books: 2 sets of 10 reps per side
Muscle Priming Superset
B
Banded Pull Aparts: 2 sets of 10 reps Sharapovas: 2 sets of 10 reps Scapular Pull-Up: 2 sets of 5 reps
C
Single Arm KB Bottoms Up Bench Press
3 x 6
D1
Farmers carry
3 x 25
D2
Prone Swimmers
3 x 10
Mobility Circuit
A
Lat Foam Roll: 1 set of 90 sec per side Banded Bullies: 1 set of 5 reps with 10 sec holds per side Cervical Extension SNAGs: 1 set of 10 reps
Muscle Priming Superset
B
Seated Wall Shoulder Press with Dowel: 2 sets of 10 reps Resisted Shoulder Internal Rotation: 2 sets of 10 reps per side Banded Shoulder External Rotation at 90 deg: 2 sets of 10 reps per side
C
Banded Single Arm DB Row
3 x 8
D1
Single-Arm Overhead Carry
3 x 10
D2
Bent Over Y's and T's
3 x 10
