Shoulders
Shoulder mobility, rotator cuff health, and overhead range of motion
Mobility Exercises
Shoulder CARs
Shoulder controlled articular rotations for joint health, range of motion assessment, and daily maintenance.
Shoulder controlled articular rotations for joint health, range of motion assessment, and daily maintenance.
Shoulder Capsule Mobilization
Banded and loaded shoulder capsule mobilization for overhead, press, hang, and front rack positions.
Banded and loaded shoulder capsule mobilization for overhead, press, hang, and front rack positions.
Shoulder Dislocates
Shoulder dislocates with a band or stick for full-arc shoulder mobility and front rack prep.
Shoulder dislocates with a band or stick for full-arc shoulder mobility and front rack prep.
Bully Extension Bias
Banded bully stretch with extension bias for shoulder hang and press position improvement.
Banded bully stretch with extension bias for shoulder hang and press position improvement.
Banded Lateral Opener
Banded lateral opener for shoulder external rotation and front rack and press mobility.
Banded lateral opener for shoulder external rotation and front rack and press mobility.
Anterior Compartment Mobilizations
Lacrosse ball anterior neck and shoulder compartment mobilizations for overhead, front rack, and hang positions.
Lacrosse ball anterior neck and shoulder compartment mobilizations for overhead, front rack, and hang positions.
Reverse Sleeper Stretch
Reverse sleeper stretch for shoulder external rotation and overhead and front rack mobility.
Reverse sleeper stretch for shoulder external rotation and overhead and front rack mobility.
Classic Triceps & Lat Stretch
Wall-assisted triceps and lat stretch for overhead and front rack position improvement.
Wall-assisted triceps and lat stretch for overhead and front rack position improvement.
Sink Mobilization
Squat rack or countertop-assisted shoulder mobilization for hang and press positions.
Squat rack or countertop-assisted shoulder mobilization for hang and press positions.
Super Front Rack
Banded super front rack mobilization for overhead and front rack shoulder positions.
Banded super front rack mobilization for overhead and front rack shoulder positions.
Overhead Distraction with External Rotation Bias
Banded overhead distraction with external rotation for overhead and front rack position mobility.
Banded overhead distraction with external rotation for overhead and front rack position mobility.
Elbow Flexion and Extension Fault Prescriptions
Lacrosse ball and band techniques to resolve elbow flexion and extension restrictions for front rack positions.
Lacrosse ball and band techniques to resolve elbow flexion and extension restrictions for front rack positions.
Strength & Conditioning
Bench Press
The barbell bench press builds pressing strength through the chest, shoulders, and triceps. Setup, coaching cues, and progressions.
The barbell bench press builds pressing strength through the chest, shoulders, and triceps. Setup, coaching cues, and progressions.
100 Pushups Program
A progressive program to build up to 100 consecutive pushups through structured volume increases over 6 weeks.
A progressive program to build up to 100 consecutive pushups through structured volume increases over 6 weeks.
Recovery & Restoration
T-Spine Roller Smash
Foam roller mobilization for the thoracic spine and upper back. Improves overhead, press, and front rack positions.
Foam roller mobilization for the thoracic spine and upper back. Improves overhead, press, and front rack positions.
Shoulder Rotator Smash & Floss
Lacrosse ball mobilization for the shoulder rotator cuff and posterior deltoid. Improves hanging, front rack, and pressing positions.
Lacrosse ball mobilization for the shoulder rotator cuff and posterior deltoid. Improves hanging, front rack, and pressing positions.
Pain Prescriptions
Anterior Shoulder Pain Prescriptions
A multi-step protocol for managing front-of-shoulder pain through soft tissue work, mobilization, and stability exercises.
A multi-step protocol for managing front-of-shoulder pain through soft tissue work, mobilization, and stability exercises.
Posterior Shoulder Pain Prescriptions
A multi-step protocol for managing back-of-shoulder pain through soft tissue work, mobilization, and stability exercises.
A multi-step protocol for managing back-of-shoulder pain through soft tissue work, mobilization, and stability exercises.