Wise Performance Lab

General Fitness
Coach
Joe Wise

Our Bulletproof Series is designed to help build mobility/strength in regionally specific areas of the body. These programs are supplemental training and can be paired/added to any of our other training programs.

This program is specific for the shoulder joint region!

This is NOT medical advice, if you are injured or in pain go and see your local physical therapist!

6 weeks of training

4 days a week, 20-30 mins per day

Only $19

Features
4 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
Phase 1 - Week 1 - Day 1

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B

Lacrosse Ball Roll

1 x 8:00

C1

External Rotation with Elbow at Side

4 x 24

C2

Internal Rotation Sleeper Stretch

4 x 1:30

D1

Cable Single Arm Side Raise

3 x 10

D2

Single Arm Cable Scapular Plane Raise

3 x 10

D3

Single Arm Cable Front Raise

3 x 10

D4

Flowing Downward Dog

3 x 20

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
Phase 1 - Week 1 - Day 2

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B

Lacrosse Ball Roll

1 x 8:00

C1

Side Lying External Rotation

4 x 16

C2

Chest Doorway Stretch

4 x 90

D1

Eccentric Single Arm Biceps Curl

4 x 10

D2

90/90 Waiter Carry

4 x 60

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
Phase 1 - Week 1 - Day 3

A

Yoga Flow for Shoulders/Neck (17 minutes)

1 x 17:00

Friday
Phase 1 - Week 1 - Day 4

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B

Lacrosse Ball Roll

1 x 8:00

C1

TRX Row

4 x 8

C2

Quadruped Thoracic Rotation

4 x 40

D1

High Plank

3 x 60

D2

Prone Is, Ts, Ys

3 x 24

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Bulletproof Series: Shoulder