shoulder strength and performance · shoulder training can be tricky and seem complicated. this...
TRANSCRIPT
SHOULDER STRENGTH AND PERFORMANCE
TRAINING PROGRAM
22
CONTENTSIntroduction 3
Rules of the Program 4
Reading the Program 5
Abbreviations 7
How to Use This Program 8
Choosing Weights 9
Video Library 10
Phase 1 13
Week 1 14
Week 2 16
Week 3 18
Week 4 20
Phase 2 22
Week 5 23
Week 6 25
Week 7 27
Week 8 29
Phase 3 31
Week 9 32
Week 10 34
Week 11 36
Week 12 38
What’s Next 40
Medical Disclaimer 41
Welcome to the Shoulder Strength and Performance training program!
This program was written to help you build your shoulder strength for more power and performance, all while keeping the joint healthy.
Shoulder training can be tricky and seem complicated. This program aims to simplify the process in a safe and effective way.
When building strength and muscle mass, inherently you can become stiff and lose mobility. This program incorporates mobility work and tissue work on Day 3 to keep your range of motion while building the other physical characteristics.
The main movements trained in this program are:
1. Horizontal pressing2. Vertical pressing3. Horizontal pulling4. Vertical pulling5. Accessories
Day 1 focuses on pressing in various planes.Day 2 focuses on pulling in various planes.Day 3 focuses on accessories and tissue recovery to keep your shoulders healthy and mobile
while building power and strength.
Each week has three training days, meaning you should take four rest days per week.
We recommend the following for a 7-day week:
1 - Day 12 - Rest3 - Day 24 - Rest5 - Day 36 - Rest7 - Rest
Enjoy!
- Ryan DeBell, MS, DC; Movement Fix, Founder
INTRODUCTION
3
Rule #1: DO NOT TRAIN INTO PAIN
If you are having pain with an exercise, do not push
through it. It’s important that all lifts are pain free.
If you are having pain, it’s recommended to get it
examined by a medical professional. If possible, find
a pain free alternative to painful lifts.
Rule #2: HAVE FUN
Training should be enjoyable!
Rule #3: TAKE EXTRA REST IF NEEDED
The program is designed so you have 1-2 days of
rest between working days. If you need extra rest,
take it.
RULES OF THE PROGRAM
4
5
READING THE PROGRAM Reading this program will be challenging if you are not used to the language,
abbreviations, and symbols used.
In this section, we will cover how to read, interpret, and correctly follow this program.
Please note: this program does not specify what weight to use for each exercise. This is individually determined. Use a weight that provides sufficient challenge based on the reps of a given exercise. Record your weights and adjust them if needed for the next training session. Part of doing a program like this one is learning what weights are right for you and that takes experience.
Sets, Reps, Rest
In this example, the Side Lying DB Rear Delt Raise is to be performed for 2 sets,
15 reps/side, with 60 seconds of rest between sets. How do you know that from what’s
written above?
2 sets comes from the black circle. The ‘2X’ indicates that the ‘D’ series of exercises
should be completed twice before moving on to the next series, ‘E’.
After the name of the exercises is the number of reps to perform in each set.
If it says “/side”, there should be no rest between sides. In this case, you perform
15 reps on one side immediately followed by 15 reps on the other side.
After the reps you will see the rest interval. In this case, it is 60”, or 60 seconds.
Rest 60” between sets and after the last set before moving on.
6
Parts A1, A2, B1, etc.On many days in the program, you will see A1, A2, A3, B1, etc. Here is an example:
The way to correctly work through this is as follows:
First, Perform A Series
A1, A2, A3 will be performed in series for a total of 3 rounds.
Perform 10 Russian KB swings then perform 5 1-Arm KB swings each side, then
perform 5 KB Bottoms Up Press each side.
Repeat 3x. Rest only if needed.
Second, Perform B Series
Part B consists of 1 movement.
Perform a reverse bear crawl for 30 seconds then rest 30 seconds. Repeat 4x.
Then continue to the next series until all series have been completed.
7
ABBREVIATIONS
AMRAP: As many rounds and reps as possible
BB: Barbell
DB: Dumbbell
KB: Kettlebell
OH: Overhead
SMR: Self Myofascial Release
T-spine: Thoracic Spine (mid back)
8
HOW TO USE THIS PROGRAMThis PDF is designed to be used in several ways and can be edited electronically to check off workouts and add training notes.
Each exercise name is linked to a video demonstration. Simply click the name of the exercise to be taken to the video
Option 1 (preferred) - Mobile Device:There are many applications you can use, but Adobe Acrobat (free download on iOS and Android) allows for the best recording of workouts and editing of notes.
For each day’s program, you can click the name of a strength training exercise to be taken to a video demo.
Option 2 - Laptop or Desktop:Use the document on a laptop or desktop computer and edit it using a PDF reader. Adobe Acrobat is recommended.
For each day’s program, you can click the name of a strength training exercise to be taken to a video demo.
Option 3 - Print:Print the document and use it as a hard copy with handwritten notes.
9
CHOOSING WEIGHTS
The question of ‘what weight should I use for this?’ is likely to be asked.
There are no weight prescriptions in this program. Each person needs different load due to their experience lifting, movement competency, and muscular endurance.
Consider part of going through this program as a learning process on what the right weight is for each lift for you! That’s one of the ways you become a master of your body.
10
VIDEO LIBRARY
DAY 11 Arm KB Swing Video Tutorial Video Demo
1/2 Kneeling Landmine Press Video Tutorial Video Demo
Band Suspended OH KB Hold Video Tutorial Video Demo
Banded Shoulder Circles Video Tutorial Video Demo
BB Floor Press Video Tutorial Video Demo
DB Bench Press Video Tutorial Video Demo
DB Push Press Video Tutorial Video Demo
DB Uppercut Press Video Tutorial Video Demo
Incline DB Bench Press Video Tutorial Video Demo
KB Around the Body Pass Video Tutorial Video Demo
KB Bottoms Up Press Video Tutorial Video Demo
Neutral Grip DB Bench Press Video Tutorial Video Demo
Reverse Bear Crawl Video Tutorial Video Demo
Russian KB Swings Video Tutorial Video Demo
Side Lying DB Rear Delt Raise Video Tutorial Video Demo
Single Arm DB Arnold Press Video Tutorial Video Demo
Single Arm DB Push Press Video Tutorial Video Demo
Single Arm KB Front Rack Carry Video Tutorial Video Demo
Side Plank DB Rear Delt Raise Video Tutorial Video Demo
Standing Single Arm Band Reverse Fly Video Tutorial Video Demo
T-Bridge Video Tutorial Video Demo
Wall Walk Video Tutorial Video Demo
Wide Grip BB Press Video Tutorial Video Demo
DAY 2Banded Dowel Supinated Pull Down Video Tutorial Video Demo
Banded Face Pull Video Tutorial Video Demo
Bent Over BB Row Video Tutorial Video Demo
Chest Supported DB Row Video Tutorial Video Demo
Chin Up Video Tutorial Video Demo
DB Row Video Tutorial Video Demo
DB Shrugs Video Tutorial Video Demo
Farmer's Carry Video Tutorial Video Demo
Front Rack KB Carry Video Tutorial Video Demo
Neutral Grip Landmine Row Video Tutorial Video Demo
Overhead Banded March Video Tutorial Video Demo
Pronated DB Row Video Tutorial Video Demo
Pull Up Video Tutorial Video Demo
Ring Row Video Tutorial Video Demo
Seated Cuban Rotation Video Tutorial Video Demo
Side Lying DB External Rotation Video Tutorial Video Demo
Standing Banded Row Video Tutorial Video Demo
Standing Cuban Rotation Video Tutorial Video Demo
Suitcase Carry Video Tutorial Video Demo
Supinated Banded Straight Arm Pull Down Video Tutorial Video Demo
Supinated Low Pull Apart Video Tutorial Video Demo
Weighted Chin Up Video Tutorial Video Demo
Weighted Pull Up Video Tutorial Video Demo
DAY 3Anatomical Iso Video Tutorial Video Demo
Banded Tricep Push Down Video Tutorial Video Demo
Cat/Cow Video Tutorial Video Demo
Codman Arm Circles Video Tutorial Video Demo
DB Front Raise Video Tutorial Video Demo
DB Front Raise Iso Video Tutorial Video Demo
DB Lateral Raise Video Tutorial Video Demo
DB Lateral Raise Iso Video Tutorial Video Demo
DB Pronated Curls Video Tutorial Video Demo
DB Reverse Fly Video Tutorial Video Demo
DB Skull Crusher Video Tutorial Video Demo
DB Supinated Curls Video Tutorial Video Demo
DB T Video Tutorial Video Demo
DB Y Video Tutorial Video Demo
DB W Video Tutorial Video Demo
DB W + Press Video Tutorial Video Demo
Dowel Pull Apart Iso Video Tutorial Video Demo
Dowel Pull Apart Iso @45 Video Tutorial Video Demo
Dowel Pull Apart Iso @90 Video Tutorial Video Demo
Dowel Squeeze Iso Video Tutorial Video Demo
Dowel Squeeze Iso @45 Video Tutorial Video Demo
Dowel Squeeze Iso @90 Video Tutorial Video Demo
External Rotation Iso Video Tutorial Video Demo
11
External Rotation Iso @45 Video Tutorial Video Demo
External Rotation Iso @90 Video Tutorial Video Demo
Foam Roll Lats/Teres Major Video Tutorial Video Demo
Foam Roll Pecs Video Tutorial Video Demo
Foam Roll T-Spine Video Tutorial Video Demo
Hammer Curls Video Tutorial Video Demo
KB Halo Video Tutorial Video Demo
Lat Stretch Video Tutorial Video Demo
Medball Curl Video Tutorial Video Demo
Neutral Grip Band Pull Apart Video Tutorial Video Demo
Neutral Grip DB Scapular Raise Video Tutorial Video Demo
OH Banded Tricep Extension Video Tutorial Video Demo
Pec Stretch Video Tutorial Video Demo
Primal Pull Through Video Tutorial Video Demo
Pronated to Supinated DB Curls Video Tutorial Video Demo
Seated Concentration DB Curls Video Tutorial Video Demo
Standing Banded T Video Tutorial Video Demo
Standing Banded W + Press Video Tutorial Video Demo
Standing Banded Y Video Tutorial Video Demo
Standing Single Arm OH DB Tricep Extension Video Tutorial Video Demo
Supinated Band Pull Apart Video Tutorial Video Demo
Table Top Video Tutorial Video Demo
Thoracic Spine Rotation Video Tutorial Video Demo
Tricep Kick Back Video Tutorial Video Demo
12
WORKOUTSWEEKS 1-4
14
WEEK 1
DAY 1
DAY 2
A1 - Russian KB Swings; 10 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Bottoms Up Press; 5 reps/side
* for this sequence, rest only if needed
B1 - Reverse Bear Crawl; 30” crawl; rest 30”
C1 - DB Uppercut Press; 10 reps/side; rest 60”
D1 - Side Lying DB Rear Delt Raise; 15 reps/side; rest 60”
E1 - 1/2 Kneeling Landmine Press; 5 reps/side; rest 60”
F1 - T-Bridge; 30”/side; rest 30”
A1 - Banded Dowel Supinated Pull Down; 8 reps; 3” hold
at bottom; rest 45”
B1 - Banded Face Pull; 15 reps
B2 - Supinated Low Pull Apart; 15 reps
* for this sequence, rest as needed
C1 - Farmer’s Carry; 30” carry; rest 30”
D1 - Pronated DB Row; 20 reps/side; rest 75”
E1 - Neutral Grip Landmine Row; 12 reps; rest 60”
F1 - Side Lying DB External Rotation; 12 reps/side; rest 60”
3X
4X
4X
3X
PUSH EMPHASIS
PULL EMPHASIS
3X
2X
6X
3X
4X
2X
4X
3X
TRAINING NOTES
15
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso; 20” hold; rest 10”
B2 - Dowel Squeeze Iso; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso; 20” hold; rest 10”
B4 - Anatomical Iso; 20” hold; rest 10”
C1 - Hammer Curls; 15 reps; rest 0”
C2 - Banded Tricep Push Down; 15 reps; rest 60”
D1 - DB Lateral Raise; 10 reps; rest 0”
D2 - DB Reverse Fly; 10 reps; rest 45”
E1 - DB Y; 10 reps; rest 0”
E2 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
3X
3X
WEEK 1
TRAINING NOTES
16
WEEK 2
DAY 1
DAY 2
A1 - Russian KB Swings; 10 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Bottoms Up Press; 5 reps/side
* for this sequence, rest only if needed
B1 - Reverse Bear Crawl; 30” crawl; rest 30”
C1 - DB Uppercut Press; 10 reps/side; rest 60”
D1 - Side Lying DB Rear Delt Raise; 15 reps/side; rest 60”
E1 - 1/2 Kneeling Landmine Press; 5 reps/side; rest 60”
F1 - T-Bridge; 30”/side; rest 30”
A1 - Banded Dowel Supinated Pull Down; 8 reps; 3” hold
at bottom; rest 45”
B1 - Banded Face Pull; 15 reps
B2 - Supinated Low Pull Apart; 15 reps
* for this sequence, rest as needed
C1 - Farmer’s Carry; 30” carry; rest 30”
D1 - Pronated DB Row; 20 reps/side; rest 75”
E1 - Neutral Grip Landmine Row; 12 reps; rest 60”
F1 - Side Lying DB External Rotation; 12 reps/side; rest 60”
3X
4X
4X
3X
PUSH EMPHASIS
PULL EMPHASIS
3X
2X
6X
3X
4X
2X
4X
3X
`
TRAINING NOTES
17
WEEK 2
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso; 20” hold; rest 10”
B2 - Dowel Squeeze Iso; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso; 20” hold; rest 10”
B4 - Anatomical Iso; 20” hold; rest 10”
C1 - Hammer Curls; 15 reps; rest 0”
C2 - Banded Tricep Push Down; 15 reps; rest 60”
D1 - DB Lateral Raise; 10 reps; rest 0”
D2 - DB Reverse Fly; 10 reps; rest 45”
E1 - DB Y; 10 reps; rest 0”
E2 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
3X
3X
TRAINING NOTES
18
WEEK 3
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Bottoms Up Press; 6 reps/side
* for this sequence, rest only if needed
B1 - Single Arm KB Front Rack Carry; 30” carry; rest 30”
C1 - Neutral Grip DB Bench Press; 12 reps; rest 60”
D1 - Side Lying DB Rear Delt Raise; 18 reps/side; rest 60”
E1 - DB Uppercut Press; 12 reps/side; rest 60”
F1 - T-Bridge; 30”/side; rest 30”
A1 - Supinated Banded Straight Arm Pull Down; 8 reps; 3”
hold at bottom; rest 45”
B1 - Banded Face Pull; 18 reps
B2 - Supinated Low Pull Apart; 18 reps
* for this sequence, rest as needed
C1 - Suitcase Carry; 30” carry/side; rest 30”
D1 - DB Row; 20 reps/side; rest 60”
E1 - Standing Banded Row; 15 reps; rest 45”
F1 - Side Lying DB External Rotation; 12 reps/side; rest 60”
3X
4X
4X
3X
PUSH EMPHASIS
PULL EMPHASIS
4X
2X
3X
3X
4X
3X
4X
3X
TRAINING NOTES
19
WEEK 3
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso; 20” hold; rest 10”
B2 - Dowel Squeeze Iso; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso; 20” hold; rest 10”
B4 - Anatomical Iso; 20” hold; rest 10”
C1 - DB Supinated Curls; 15 reps; rest 0”
C2 - OH Banded Tricep Extension; 15 reps; rest 60”
D1 - DB Lateral Raise; 12 reps; rest 0”
D2 - DB Reverse Fly; 12 reps; rest 45”
E1 - DB Y; 10 reps; rest 0”
E2 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
3X
3X
TRAINING NOTES
20
WEEK 4
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Bottoms Up Press; 6 reps/side
* for this sequence, rest only if needed
B1 - Single Arm KB Front Rack Carry; 30” carry; rest 30”
C1 - Neutral Grip DB Bench Press; 12 reps; rest 60”
D1 - Side Lying DB Rear Delt Raise; 18 reps/side; rest 60”
E1 - DB Uppercut Press; 12 reps/side; rest 60”
F1 - T-Bridge; 30”/side; rest 30”
A1 - Supinated Banded Straight Arm Pull Down; 8 reps; 3”
hold at bottom; rest 45”
B1 - Banded Face Pull; 18 reps
B2 - Supinated Low Pull Apart; 18 reps
* for this sequence, rest as needed
C1 - Suitcase Carry; 30” carry/side; rest 30”
D1 - DB Row; 20 reps/side; rest 60”
E1 - Standing Banded Row; 15 reps; rest 45”
F1 - Side Lying DB External Rotation; 12 reps/side; rest 60”
3X
4X
4X
3X
PUSH EMPHASIS
PULL EMPHASIS
4X
2X
3X
3X
4X
3X
4X
3X
TRAINING NOTES
21
WEEK 4
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso; 20” hold; rest 10”
B2 - Dowel Squeeze Iso; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso; 20” hold; rest 10”
B4 - Anatomical Iso; 20” hold; rest 10”
C1 - DB Supinated Curls; 15 reps; rest 0”
C2 - OH Banded Tricep Extension; 15 reps; rest 60”
D1 - DB Lateral Raise; 12 reps; rest 0”
D2 - DB Reverse Fly; 12 reps; rest 45”
E1 - DB W; 10 reps; rest 0”
E2 - DB Y; 10 reps; rest 0”
E3 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
3X
3X
TRAINING NOTES
22
WORKOUTSWEEKS 5-8
23
WEEK 5
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Bottoms Up Press; 7 reps/side
* for this sequence, rest only if needed
B1 - Reverse Bear Crawl; 30” crawl; rest 30”
C1 - Wide Grip BB Press; 10 reps; rest 60”
D1 - DB Bench Press; 12 reps; rest 60”
E1 - Standing Single Arm Band Reverse Fly; 15 reps/side;
rest 45”
F1 - Band Suspended OH KB Hold; 30”/side; rest 30”
A1 - Banded Face Pull; 20 reps
A2 - Supinated Low Pull Apart; 20 reps
* for this sequence, rest as needed
B1 - Front Rack KB Carry; 30” carry; rest 30”
C1 - Chin Up; AMRAP; rest 75”
D1 - Seated Cuban Rotation; 10 reps; rest 75”
E1 - DB Row; 15 reps/side; rest 0”
E2 - Standing Banded Row; 15 reps/side; rest 75”
F1 - Overhead Banded March; 60” march; rest 30”
3X
3X
4X
4X
PUSH EMPHASIS
PULL EMPHASIS
3X
4X
2X
3X
4X
3X
3X
2X
TRAINING NOTES
24
WEEK 5
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso @45; 20” hold; rest 10”
B2 - Dowel Squeeze Iso @45; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso @45; 20” hold; rest 10”
B4 - DB Lateral Raise Iso; 20” hold; rest 10”
C1 - DB Pronated Curls; 15 reps; rest 0”
C2 - Tricep Kick Back; 15 reps; rest 60”
D1 - DB Front Raise; 8 reps; rest 0”
D2 - Neutral Grip Band Pull Apart; 15 reps; rest 45”
E1 - DB W; 10 reps; rest 0”
E2 - DB Y; 10 reps; rest 0”
E3 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed”
1X
4X
ACCESSORIES
1X
2X
4X
3X
TRAINING NOTES
25
WEEK 6
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Bottoms Up Press; 7 reps/side
* for this sequence, rest only if needed
B1 - Reverse Bear Crawl; 30” crawl; rest 30”
C1 - Wide Grip BB Press; 10 reps; rest 60”
D1 - DB Bench Press; 12 reps; rest 60”
E1 - Standing Single Arm Band Reverse Fly; 15 reps/side;
rest 45”
F1 - Band Suspended OH KB Hold; 30”/side; rest 30”
A1 - Banded Face Pull; 20 reps
A2 - Supinated Low Pull Apart; 20 reps
* for this sequence, rest as needed
B1 - Front Rack KB Carry; 30” carry; rest 30”
C1 - Chin Up; AMRAP; rest 75”
D1 - Seated Cuban Rotation; 10 reps; rest 75”
E1 - DB Row; 15 reps/side; rest 0”
E2 - Standing Banded Row; 15 reps/side; rest 75”
F1 - Overhead Banded March; 60” march; rest 30”
3X
3X
4X
4X
PUSH EMPHASIS
PULL EMPHASIS
3X
4X
2X
3X
4X
3X
3X
2X
TRAINING NOTES
26
WEEK 6
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso @45; 20” hold; rest 10”
B2 - Dowel Squeeze Iso @45; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso @45; 20” hold; rest 10”
B4 - DB Lateral Raise Iso; 20” hold; rest 10”
C1 - DB Pronated Curls; 15 reps; rest 0”
C2 - Tricep Kick Back; 15 reps; rest 60”
D1 - DB Front Raise; 8 reps; rest 0”
D2 - Neutral Grip Band Pull Apart; 15 reps; rest 45”
E1 - DB W; 10 reps; rest 0”
E2 - DB Y; 10 reps; rest 0”
E3 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
4X
3X
TRAINING NOTES
27
WEEK 7
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Bottoms Up Press; 7 reps/side
* for this sequence, rest only if needed
B1 - Single Arm KB Front Rack Carry; 30” carry; rest 30”
C1 - Incline DB Bench Press; 12 reps; rest 60”
D1 - Standing Single Arm Band Reverse Fly; 18 reps/side;
rest 45”
E1 - Single Arm DB Push Press; 6 reps/side; rest 60”
F1 - Band Suspended OH KB Hold; 30”/side; rest 30”
A1 - Banded Face Pull; 20 reps
A2 - Supinated Low Pull Apart; 20 reps
* for this sequence, rest as needed
B1 - Farmer’s Carry; 30” carry; rest 30”
C1 - Pull Up; AMRAP; rest 75”
D1 - Standing Cuban Rotation; 10 reps; rest 0”
D2 - DB Shrugs; 10 reps; rest 60”
E1 - Chest Supported DB Row; 20 reps; rest 75”
F1 - Overhead Banded March; 60” march; rest 30”
3X
3X
4X
4X
PUSH EMPHASIS
3X
2X
4X
3X
4X
3X
3X
3X
PULL EMPHASIS
TRAINING NOTES
28
WEEK 7
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso @45; 20” hold; rest 10”
B2 - Dowel Squeeze Iso @45; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso @45; 20” hold; rest 10”
B4 - DB Lateral Raise Iso; 20” hold; rest 10”
C1 - Medball Curls; 20 reps; rest 0”
C2 - Standing Single Arm OH DB Tricep Extension; 15
reps/side; rest 60”
D1 - DB Front Raise; 10 reps; rest 0”
D2 - Neutral Grip Band Pull Apart; 15 reps; rest 45”
E1 - DB W + Press; 10 reps; rest 0”
E2 - DB Y; 10 reps; rest 0”
E3 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
4X
3X
TRAINING NOTES
29
WEEK 8
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Bottoms Up Press; 7 reps/side
* for this sequence, rest only if needed
B1 - Single Arm KB Front Rack Carry; 30” carry; rest 30”
C1 - Incline DB Bench Press; 12 reps; rest 60”
D1 - Standing Single Arm Band Reverse Fly; 18 reps/side;
rest 45”
E1 - Single Arm DB Push Press; 6 reps/side; rest 60”
F1 - Band Suspended OH KB Hold; 30”/side; rest 30”
A1 - Banded Face Pull; 20 reps
A2 - Supinated Low Pull Apart; 20 reps
* for this sequence, rest as needed
B1 - Farmer’s Carry; 30” carry; rest 30”
C1 - Pull Up; AMRAP; rest 75”
D1 - Standing Cuban Rotation; 10 reps; rest 0”
D2 - DB Shrugs; 10 reps; rest 60”
E1 - Chest Supported DB Row; 20 reps; rest 75”
F1 - Overhead Banded March; 60” march; rest 30”
3X
3X
4X
4X
PUSH EMPHASIS
PULL EMPHASIS
3X
2X
4X
3X
4X
3X
3X
3X
TRAINING NOTES
30
WEEK 8
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso @45; 20” hold; rest 10”
B2 - Dowel Squeeze Iso @45; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso @45; 20” hold; rest 10”
B4 - DB Lateral Raise Iso; 20” hold; rest 10”
C1 - Medball Curls; 20 reps; rest 0”
C2 - Standing Single Arm OH DB Tricep Extension;
15 reps/side; rest 60”
D1 - DB Front Raise; 10 reps; rest 0”
D2 - Neutral Grip Band Pull Apart; 15 reps; rest 45”
E1 - DB W + Press; 10 reps; rest 0”
E2 - DB Y; 10 reps; rest 0”
E3 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
4X
3X
TRAINING NOTES
31
WORKOUTSWEEKS 9-12
32
WEEK 9
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 5 reps/side
A3 - KB Around the Body Pass; 10 revolutions/direction
* for this sequence, rest only if needed
B1 - Wall Walk; 5 reps
C1 - Single Arm DB Press; 5 reps/side; rest 60”
D1 - DB Push Press; 5 reps; rest 60”
E1 - Side Plank DB Rear Delt Raise; 15 reps/side; rest 45”
F1 - Banded Shoulder Circles; 8 reps/direction; rest 30”
A1 - Banded Face Pull; 20 reps
A2 - Supinated Low Pull Apart; 20 reps
* for this sequence, rest as needed
B1 - Suitcase Carry; 30” carry/side; rest 30”
C1 - Weighted Chin Up; AMRAP; rest 75”
D1 - DB Shrugs; 10 reps; rest 0”
D2 - DB Reverse Fly; 12 reps; rest 60”
E1 - DB Row; 12 reps; rest 75”
F1 - Ring Row; 10 reps + 10” hold at top of last rep; rest 60”
3X
3X
1X
4X
PUSH EMPHASIS
PULL EMPHASIS
4X
5X
2X
2X
4X
3X
3X
3X
TRAINING NOTES
33
WEEK 9
DAY 3
1X
4X
ACCESSORIES
1X
2X
3X
3X
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso @90; 20” hold; rest 10”
B2 - Dowel Squeeze Iso @90; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso @90; 20” hold; rest 10”
B4 - DB Front Raise Iso; 20” hold; rest 10”
C1 - Seated Concentration DB Curls; 12 reps/side; rest 0”
C2 - DB Skull Crusher; 15 reps; rest 60”
D1 - Neutral Grip DB Scapular Raise; 10 reps; rest 0”
D2 - Supinated Band Pull Apart; 15 reps; rest 45”
E1 - DB W + Press; 10 reps; rest 0”
E2 - DB Y; 10 reps; rest 0”
E3 - DB T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
TRAINING NOTES
34
WEEK 10
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 6 reps/side
A3 - KB Around the Body Pass; 10 revolutions/direction
* for this sequence, rest only if needed
B1 - Wall Walk; 6 reps
C1 - Single Arm DB Press; 5 reps/side; rest 60”
D1 - DB Push Press; 5 reps; rest 60”
E1 - Side Plank DB Rear Delt Raise; 15 reps/side; rest 45”
F1 - Banded Shoulder Circles; 8 reps/direction; rest 30”
A1 - Banded Face Pull; 20 reps
A2 - S upinated Low Pull Apart; 20 reps
* for this sequence, rest as needed
B1 - Suitcase Carry; 30” carry/side; rest 30”
C1 - Weighted Chin Up; AMRAP; rest 75”
D1 - DB Shrugs; 10 reps; rest 0”
D2 - DB Reverse Fly; 12 reps; rest 60”
E1 - DB Row; 12 reps; rest 75”
F1 - Ring Row; 10 reps + 10” hold at top of last rep; rest 60”
3X
3X
1X
4X
PUSH EMPHASIS
PULL EMPHASIS
4X
5X
2X
2X
4X
3X
3X
3X
TRAINING NOTES
35
WEEK 10
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso @90; 20” hold; rest 10”
B2 - Dowel Squeeze Iso @90; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso @90; 20” hold; rest 10”
B4 - DB Front Raise Iso; 20” hold; rest 10”
C1 - Seated Concentration DB Curls; 12 reps/side; rest 0”
C2 - DB Skull Crusher; 15 reps; rest 60”
D1 - Neutral Grip DB Scapular Raise; 10 reps; rest 0”
D2 - Supinated Band Pull Apart; 15 reps; rest 45”
E1 - Standing Banded W + Press; 10 reps; rest 0”
E2 - Standing Banded Y; 10 reps; rest 0”
E3 - Standing Banded T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
4X
3X
TRAINING NOTES
36
WEEK 11
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 6 reps/side
A3 - KB Around the Body Pass; 10 revolutions/direction
* for this sequence, rest only if needed
B1 - Wall Walk; 7 reps
C1 - BB Floor Press; 12 reps; rest 60”
D1 - Single Arm DB Arnold Press; 6 reps/side; rest 60”
E1 - Side Plank DB Rear Delt Raise; 18 reps/side; rest 60”
F1 - Banded Shoulder Circles; 7 reps/direction; rest 30”
A1 - Banded Face Pull; 20 reps
A2 - Supinated Low Pull Apart; 20 reps
* for this sequence, rest as needed
B1 - Front Rack KB Carry; 30” carry; rest 30”
C1 - Weighted Pull Up; AMRAP; rest 75”
D1 - DB Shrugs; 10 reps; rest 0”
D2 - DB Reverse Fly; 12 reps; rest 60”
E1 - DB Row; 15 reps; rest 75”
F1 - Ring Row; 10 reps + 10” hold at top of last rep; rest 60”
3X
3X
1X
4X
PUSH EMPHASIS
PULL EMPHASIS
4X
5X
2X
3X
4X
3X
3X
3X
TRAINING NOTES
37
WEEK 11
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso @90; 20” hold; rest 10”
B2 - Dowel Squeeze Iso @90; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso @90; 20” hold; rest 10”
B4 - DB Front Raise Iso; 20” hold; rest 10”
C1 - Pronated to Supinated DB Curls; 12 reps; rest 0”
C2 - Tricep Kick Back; 15 reps; rest 60”
D1 - Neutral Grip DB Scapular Raise; 12 reps; rest 0”
D2 - Supinated Band Pull Apart; 15 reps; rest 45”
E1 - Standing Banded W + Press; 10 reps; rest 0”
E2 - Standing Banded Y; 10 reps; rest 0”
E3 - Standing Banded T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
3X
3X
TRAINING NOTES
38
WEEK 12
DAY 1
DAY 2
A1 - Russian KB Swings; 12 reps
A2 - 1 Arm KB Swing; 6 reps/side
A3 - KB Around the Body Pass; 10 revolutions/direction
* for this sequence, rest only if needed
B1 - Wall Walk; 8 reps
C1 - BB Floor Press; 12 reps; rest 60”
D1 - Single Arm DB Arnold Press; 6 reps/side; rest 60”
E1 - Side Plank DB Rear Delt Raise; 18 reps/side; rest 60”
F1 - Banded Shoulder Circles; 7 reps/direction; rest 30”
A1 - Banded Face Pull; 20 reps
A2 - Supinated Low Pull Apart; 20 reps
* for this sequence, rest as needed
B1 - Front Rack KB Carry; 30” carry; rest 30”
C1 - Weighted Pull Up; AMRAP; rest 75”
D1 - DB Shrugs; 10 reps; rest 0”
D2 - DB Reverse Fly; 12 reps; rest 60”
E1 - DB Row; 15 reps; rest 75”
F1 - Ring Row; 10 reps + 10” hold at top of last rep; rest 60”
3X
3X
1X
4X
PUSH EMPHASIS
PULL EMPHASIS
4X
5X
2X
3X
4X
3X
3X
3X
TRAINING NOTES
39
WEEK 12
DAY 3
A1 - Codman Arm Circles; 15/direction
A2 - Foam Roll Pecs, Lats/Teres Major, T-Spine; 30” each
A3 - Lat Stretch; 10 reps/side
A4 - Pec Stretch; 10 reps/side
A5 - Table Top; 10 reps
A6 - Cat/Cow; 10 reps
A7 - Thoracic Spine Rotation; 5 reps/direction
* for this sequence, rest as needed
B1 - External Rotation Iso @90; 20” hold; rest 10”
B2 - Dowel Squeeze Iso @90; 20” hold; rest 10”
B3 - Dowel Pull Apart Iso @90; 20” hold; rest 10”
B4 - DB Front Raise Iso; 20” hold; rest 10”
C1 - Pronated to Supinated DB Curls; 12 reps; rest 0”
C2 - Tricep Kick Back; 15 reps; rest 60”
D1 - Neutral Grip DB Scapular Raise; 12 reps; rest 0”
D2 - Supinated Band Pull Apart; 15 reps; rest 45”
E1 - Standing Banded W + Press; 10 reps; rest 0”
E2 - Standing Banded Y; 10 reps; rest 0”
E3 - Standing Banded T; 10 reps; rest 60”
F1 - KB Halo; 5 reps/direction
F2 - Primal Pull Through; 10 reps
F3 - Table Top; 5 reps
* for this sequence, rest as needed
1X
4X
ACCESSORIES
1X
2X
3X
3X
TRAINING NOTES
40
Congratulations on completing Shoulder Strength & Performance!
We’d love to hear about your results from the program. Tag us on
IG @themovementfix or email [email protected]
Looking for another program to use?
Visit themovementfix.com/programs
WHAT’S NEXT
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MEDICAL DISCLAIMERBefore beginning any new exercise program, it’s advised to
check with your doctor to make sure it’s safe. This program is not
designed to treat injuries. Injuries and medical conditions should
be evaluated and treated by your doctor.
Although this program is designed with your safety in mind,
exercise has an inherent risk of injury due to increased physical
activity and stress. This program is a guide and all instructions
and technique should be followed as shown in the video
demonstrations and tutorials.
Never exercise into pain. None of the exercises in this program
should be painful. If they are, do not continue performing those
exercises. Movement Fix will not be liable for any injuries.