Chris Sergison

Coach
Chris Sergison

Staying healthy is the most important thing! You can't compete and train if you are set properly! This program is meant to keep your shoulders healthy and strong! Taken from me as a physical therapist some of my favorite exercises to get those out of pain and stay at top level.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
feature-icon
Programming 3 days per week
Three days of shoulder accessory work!
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Banded Posterior Shoulder Mobilization

3 x 30

A2

DB Pendulum Shoulder Traction

3 x 10

A3

Ring Hang Shoulder Stretch

3 x 15

B1

Band Pull-Apart

3 x 15

B2

Banded Pass Throughs

3 x 10

B3

Banded Shoulder Press

3 x 15

C1

Band Lateral Plank Walks

3 x 10

C2

Prone Ys Ts Over Cones

3 x 10

C3

Wall Angels

3 x 15

Tuesday
Week 1 Day 3

A1

Arm Hugs

3 x 10

A2

Banded Scap Pushup

3 x 10

A3

Banded Chest Fly

3 x 15

A4

Prone Swimmers

3 x 10

B1

DB Scap Punches

3 x 10

B2

Supine Scap Rows

3 x 15

C1

Banded External rotation

3 x 10

C2

Sideplank with ER

3 x 12

C3

Plank with External Rotation Banded

3 x MAX

D1

Prone Behind the Head Press

2 x 8

D2

Dowel Rod Lat Stretch

2 x 20

Thursday
Week 1 Day 5

A1

Bent Over Straight Arm Pulldown

3 x 15

A2

Banded V Slides at Wall

3 x 15

A3

Plank Wax On and Off

3 x 10

B1

TRX Ys

3 x 10

B2

TRX Ab Rollout

3 x 10

B3

Reverse Shrugs

3 x 15

C1

Band Behind the Neck Press

3 x 10

C2

Banded Pullovers

3 x 15

D1

Half kneel Banded Lat Stretch

2 x 30

D2

Behind the Back Lat Stretch

2 x 30

Coach
coach-avatar Chris Sergison

Physical Therapist. Strength Coach. Amateur Strongman

Shoulder Tune Up