Strong & Mobile Shoulders

The Strength Cave

Mobility, Strength & Conditioning

Coach

Andres Vargas

Dealing with TIGHT and PAINFUL shoulders that won't loosen up no matter how much you stretch?

That's because stretching alone isn't enough to fix the issue.

Let me help you make real improvements with an EFFECTIVE mobility program built on methods that actually work!

You see, tight muscles are often weak muscles. Stretching them out may give you temporary relief, but it doesn't fix the actual problem.

This program takes advantage of the Smash, Lengthen, & Strengthen methodology that is proven to unlock your shoulders and then build up the muscles so you can enjoy a PERMANENT improvement to your range of motion.

Each session should take no more than 15-20 minutes and will leave your shoulders feeling supple and limber!

I use these very same methods to help my athletes get back to pressing major weight without nagging shoulder injuries.

Now you get to take advantage of the same strategies to improve your shoulders too!

$20

Get Strong & Mobile Shoulders

Master Your Mobility

Reach new levels of mobility, strength, and performance by improving your range of motion, movement efficiency, and body control.

Science is on Your Side

Don't just randomly stretch and hope for the best. Harness the scientifically proven SMASH, LENGTHEN, & STRENGTHEN formula to improve your mobility and muscular strength.

All of the GAINS, None of the Guesswork

Each exercise is accompanied by a detailed demonstration video and precise instructions to guarantee that you are executing your program exactly the right way!

Features

Programming 3 days per week

Feed your shoulders these "vitamins" to start enjoying better range of motion and more productive training.

Exercise Video Guidance

Watch my detailed instructional videos to guide your practice and ensure proper execution.

Detailed, expert instruction

I'll give you step by step directions throughout the entire program so there is no guesswork involved.

Delivered through TrainHeroic

Access your program anytime, anywhere right on your phone so you're always ready to improve your athleticism!

Equipment

Required

Mini Resistance Bands // Lacrosse Ball // Foam Roller

Recommended

Dumbbells or Kettlebells // Long Resistance Bands

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Foam Roll T Spine

1 x 0:30

Supine Foam Roller Thoracic Reach (Warm Up/Stretch/Mobility)

2 x 10

T Spine Thread the Needle w/ Reach (Warm Up/Stretch/Mobility)

2 x 5

Child's Pose Mini Band Shoulder Lift Offs (Shoulder Mobility/Warm Up)

2 x 8

Half Kneeling Bottoms Up KB Arm Rotations (Shoulder Mobility/Warm Up)

2 x 8

DB Side Plank Rotations (Core)

2 x 8

Tuesday

Week 1 Day 3

Prone Lacrosse Ball Pec Smash (Shoulder Mobility/Warm Up)

1 x 1:00

Wall Pec Stretch w/ Hand Lift Off (Shoulder Mobility/Warm Up)

2 x 8

Wall Thoracic Extension Stretch (Shoulder Mobility/Warm Up)

2 x 0:30

Half Kneeling Wall Windmill w/ T-Spine Rotation (Mobility/Warm Up)

2 x 5

Quadruped Shoulder Taps

2 x 8

Scapular Push Ups

2 x 10

Thursday

Week 1 Day 5

Posterior Shoulder Lacrosse Ball Smash

1 x 1:00

Cross Body Arm Stretch (Shoulder Mobility/Warm Up)

2 x 0:30

Shoulder CARS (Shoulder Mobility/Warm Up)

2 x 5

Prone Shoulder Extensions (Shoulder Mobility/Warm Up)

2 x 8

Kettlebell Halo (Shoulder Mobility/Warm Up)

2 x 6

Rear Delt Flies

2 x 8

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you get STRONG without feeling broken. I draw on over 10 years of work in the trenches training professional athletes, powerlifters, and bodybuilders. Then, I combine it with a Master's Degree in Exercise Physiology to build highly effective programs that will get you incredible results!

Ready to get Strong and Mobile?

Treat your body with the respect it deserves and start enjoying better mobility so you can enhance your GAINS in the gym!

Get Strong & Mobile Shoulders

FAQs

Who is this program meant for?

This program is designed to help lifters improve their shoulder mobility. It will open up your joints and strengthen the muscles that are causing you to be tight which will allow you to move more efficiently in training and make better gains!

How long do these sessions last?

Each session should take no more than 15-20 minutes. They are not meant to be strenuous and exhausting. Rather, you will feel refreshed and more limber afterward. Sort of like a "vitamin" for your shoulders :)

What if I can't do some of the stretches/exercises?

Instructions are given on how to scale the movements to make them easier or harder depending on your needs. That way you get just as much out of it no matter what your ability level.

Do I need to be in the gym to complete these sessions?

Not at all. You can do these in the comfort of your home provided you have some bands, a foam roller, and some sort of weight (household items work too!) to scale the movements.