Rehab to Reps - Shoulder Rebuild

MVMT Physical Therapy and Performance

Weightlifting, Strength & Conditioning, Functional Fitness, General Fitness, Other
Coach
Dr. Katie Serrano PT DPT CSCS

Rehab to Reps: Shoulder Rebuild is a 12-week upper body focused program designed to bridge the gap between rehabilitation and training. Perfect for individuals recovering from shoulder injury or looking to optimize their upper-body performance, this program focuses on building strength, stability, and power in a progressive and sustainable way.

Program Highlights: Duration: 12 weeks, split into 3 distinct phases (4 weeks each) Frequency: 2 training days per week Structure: Gradual progressions each phase, with a deload week at the end of each

Phase Breakdown: Phase 1: Build foundational strength, introduce key movements, and safely expose tissues to load Phase 2: Progress strength and stability while increasing load and complexity Phase 3: Transition to power-focused training to prepare for high-level performance

This program is perfect for those who are ready to rebuild their shoulders and move confidently from recovery to peak performance.

$147
Get Rehab to Reps - Shoulder Rebuild
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Bridging Rehab and Training
Learn how to progressively strengthen your shoulders with exercises designed to rebuild confidence and capacity. This program focuses on key muscle groups to ensure you smoothly transition from rehabilitation to full-scale training.
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Expert-Designed Programming
Created by a Doctor of Physical Therapy and Strength and Conditioning Coach, this program combines evidence-based rehab techniques with performance training principles. Every exercise is carefully selected to ensure optimal recovery, strength development, and a seamless transition back to full training.
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Clear, Structured Progression
A 12-week plan broken into three distinct phases, ensuring consistent progress with tailored exercises and deload weeks to optimize recovery. With just two training days per week, this program fits into busy schedules while delivering results.
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Introduction to Power Development
Learn how to build explosive upper-body strength with exercises that focus on controlled force production and absorption. This program prepares your shoulders for dynamic, high-performance movements, setting the stage for advanced training.
Features
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Access to your coaches
Coach Katie is in the team chat daily, answering your questions and cheering you on!
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Programming 2 days per week
Twice weekly upper body training days that focuses on getting you back to feeling confident with lifting!
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Exercise Video Guidance
Demonstration videos to guide your practice and make execution easy!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Cable Machine // TRX // Medicine Ball // Barbell
Recommended
Kettlebells // Power Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Quadruped Scap Press

2 x MAX

A2

Supine Pullover

2 x 8

A3

Shoulder Flexion w/ Resisted ER

2 x MAX

B1

OH Med Ball Slams

2 x 20

B2

Med Ball Chest Pass to Floor

2 x 20

C

DB Floor Press

10, 8, 6

D

Seated Row - Cable

10, 8, 6

E1

½ Kneeling Landmine Press

3 x 10

E2

TRX Row

3 x MAX

F1

Bicep Curls - Cable Machine

2 x 12

F2

Tricep Extension Press Down- Cable

2 x 12

F3

Leg Supported Scap Pull Up

2 x 5 @ 2

G1

Child's Pose

2 x 30

G2

Upper Trunk Rotation

2 x 8 @ 5

Wednesday
Week 1 Day 4

A1

Shoulder Flexion w/ Resisted ER

2 x MAX

A2

Supine Pullover

2 x 8

A3

Quadruped Scap Press

2 x MAX

B1

OH Med Ball Slams

2 x 20

B2

Med Ball Chest Pass to Floor

2 x 20

C

½ Kneeling Landmine Press

10, 8, 6

D

½ Kneeling Row + Rotation

3 x 8

E1

Straight Arm Pulldowns

3 x 10

E2

Eccentric Push Ups

3 x 5 @ 5

F1

Bicep Curls - Cable Machine

10, 8, MAX

F2

Tricep Extension Press Down- Cable

10, 8, MAX

F3

Scap Pull Ups

3 x MAX @ 2

G1

Child's Pose

2 x 30

G2

Upper Trunk Rotation

2 x 8

Coach
More from MVMT Physical Therapy and Performance
coach-avatar Dr. Katie Serrano PT DPT CSCS

With over 10 years of experience in the health and wellness space, I am a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, Kettlebell Coach, and retired Pilates instructor. When I'm not in the gym, I'm spending time outside, experimenting in the kitchen, and playing with my fur babies!

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Get back to your life with Rehab to Reps!

Tired of rehab that doesn’t push you forward? Unsure how to transition back to full training? Need a clear plan to rebuild strength and confidence? Take the first step today—sign up for Rehab to Reps: Shoulder Rebuild and bridge the gap from recovery to pe

Get Rehab to Reps - Shoulder Rebuild
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FAQs
Who is this program for?
This program is designed for individuals recovering from shoulder issues who are ready to transition from rehab to full training. It’s also great for anyone looking to improve upper-body strength and stability with an introduction into more explosive power movements.
What level of fitness is required?
This program is suitable for all fitness levels. Each phase progresses gradually, so whether you’re just coming out of rehab or already training, you’ll be able to adapt the exercises. The weight and how you choose to challenge yourself will determine intensity.
What happens if I miss a week?
No problem! Simply pick up where you left off. Consistency is key, but the program is flexible enough to accommodate life’s interruptions.
How long are the workouts?
Each workout takes approximately 50-60 minutes, making it easy to fit into a busy schedule while still achieving great results.
Rehab to Reps - Shoulder Rebuild
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