MOPs n MOEs
Rehab and fitness are often mutually exclusive: athletes either focus solely on the rehab or neglect the pain and push through. After years of working with athletes and military personnel, John created this progressive hybrid training program coupled with mobility, stability, and power training exercises to improve functional performance and shoulder pain at the same time!
The Shoulder Pain Masterplan 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 to the demands of their exercise regimen or job.
No longer will you need to find an extra 20 minutes for rehab. The Masterplan seamlessly integrates a full cardio and lifting program combined with shoulder-specific training. Each week builds from the previous week utilizing evidence-based approaches such as autoregulation and progressive overload.
My ultimate goals from the Masterplan for you: lift heavy, run fast, feel better.
Features6 sessions per week
Must use App app to view and log training
Program Training
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
C1
Safety Bar Squat
4 x 5
C2
Mcgill Bird Dog
4 x 15
D1
Single Arm KB Bottoms Up Bench Press
3 x 10
D2
KB Gorilla Row
3 x 8
E1
DB Cyclist Squats
2 x 12
E2
Back Extension
2 x 20
E3
Straight Arm Pulldown
2 x 12
E4
Bent Knee Hollow Hold
2 x 20
A1
Banded Isometric Shoulder External Rotation Holds
2 x 1 @ 0:30
A2
Repeated Shoulder Extension
2 x 15
A3
Banded Shoulder Internal Rotation
2 x 12
B
Low-Impact Zone 2
3 x 15:00
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
C1
Half-Kneeling Landmine Press
3 x 6
C2
Box Jump
3 x 3 @ 24
D1
DB Bulgarian Split Squat
3 x 10
D2
Dead Bug
3 x 12
E1
Banded Tricep Pushdown
2 x MAX
E2
Alternating DB Hammer Curl
2 x 8
E3
Bent Over Rear Delt Fly
2 x 10
E4
V-Ups
2 x 20
A1
Standing Shoulder External Rotation
2 x 12
A2
Band Assisted Lat Stretch
2 x 8
A3
Banded Isometric Shoulder Internal Rotation Holds
2 x 1 @ 0:30
A4
Jumping Jacks (Basic)
@ 0:45
Circuit
B
AMRAP x20 mins with 45 lb plate on sled - Prowler Sled Push: Down and Back Turf Area - Birddogs: x8 per side with 5 sec hold ea rep - Prowler Sled Drag: Down and back Turf Area - Front Plank on Elbows: x30 sec hold
C1
Scap Pull Ups
2 x 12
C2
Scap Push-Up
2 x 12
D
Zone 2
1 x 20:00
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
C1
RDL
3 x 6
C2
Rolling Side Plank
3 x 0:30
D1
Seated Row
3 x 12
D2
Single Leg DB Glute Bridge
3 x 8
E1
Banded Good Morning
2 x 12
E2
Calf Raise
2 x 15
E3
DB Farmer's Walk
2 x 15
E4
Bent Over Y's and T's
2 x 10
A1
Thoracic Extension on Foam Roller
2 x 15
A2
Lat & Pec Stretch
2 x 3:00
B1
T Push-Up
2 x 8
B2
Banded Pull-Aparts
2 x 8
C
Oxidative DB Bench
4 x 30 @ 0:30
D
Oxidative Inverted Row
4 x 30 @ 0:30
E
Run Prep A
F
Zone 2
1 x 40:00
