6-Week Shoulder Prehab Program

This 6-week program is a 3x a week, 20 minutes per day program designed for those who might be dealing with pain, have poor movement patterns, or for those who simply want to improve how they move and feel with injury prevention exercises. This program focuses on improving the activation of the rotator cuff, shoulder stability, shoulder external rotation strength, and range of motion.

YOU WILL BE RECEIVING:

PDF GUIDEBOOK

You will receive extensive education where you will learn the importance of a structured training program, the purpose of each training phase, the importance of progressive overload, what training intensity is and how to apply it. Additionally, you will learn how the shoulders are designed to function, and receive detailed descriptions of each exercise in the Exercise Glossary section.

SCIENCE-BASED WORKOUT PROGRAM BASED ON LINEAR PERIODIZATION WITH APP ACCESS 

This program uses a linear periodization model which involves sequential progression in volume and intensity.The program is split into 3 phases, each phase is 2 weeks and then you will progress to the next phase. 

MODIFICATION & ALTERNATIVE EXERCISE OPTIONS

Workouts include modification and alternative exercises to accommodate varying levels of fitness.

TIPS ON REST & TEMPO

All exercises will have a specific rest period and tempo based on the training block. Tempo refers to the time under tension (TUT) you lift each repetition with. Tempo is laid out as a four-digit number. Each number correlates with a specific phase of the movement and represents the number of seconds you will be in this phase. The first number represents the lowering phase (for example, the descent in a squat, lowering yourself in a pullup, or bringing a bench press down to your chest). The second number refers to any pause at the bottom of the movement. The third is the lifting phase in which you are overcoming gravity to lift the bar or your body.The final number is any pause that might occur at the top. So a 4-1-1-0 tempo for a back squat would have you lowering for a four-second count, pausing for one second at the bottom, taking one second to stand up, and then not pausing at the top. 

IN-APP VIDEO DEMONSTRATIONS

You will receive in-app video demonstrations of each exercise that you can easily watch from your computer, phone, or tablet. 

TIPS ON PROPER FORM AND TECHNIQUE 

You will receive easy to understand in-app tips on proper form and technique for all exercise videos. Additionally, you will receive tips and cues on proper form and technique in the exercise glossary section of the PDF guidebook.

TO GET THE BEST RESULTS FROM THIS 6 WEEK PROGRAM, YOU WILL NEED THE FOLLOWING:

• Light dumbbells, an adjustable bench, assisted pull up band, mini resistance bands with varying resistance, towel or slider, and foam roller
• Optional: Airex Pad, kettle bell, and yoga block