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shoulder rehabilitation and overhead strength program

An 8-week evidence-based progression focusing on scapular stability, rotator cuff endurance, and overhead strength.

Static — this skill doesn't adapt to your week.

Tags: rehab, shoulder-health, overhead-strength, stability

Tools used

Procedure

Procedure

  1. Phase 1 Initiation (Weeks 1–3):

    • Create a 3-day weekly structure using create_week.
    • Use create_workout and add_exercise to build sessions focused on "Stability & Integration."
    • For all movements, use create_note to specify the Scapular Plane technical standard (30° forward of the frontal plane).
    • Add the following exercises to each session:
      • Wall Slides w/ Lift-Off: 3 x 10 (Cue: "Slide up, then reach for the ceiling").
      • Serratus Punches: 3 x 12 (Cue: "Push the wall away without shrugging").
      • Side-Lying External Rotation: 3 x 15 (Cue: "Elbow glued to side").
      • Scaption (Y-Raise): 3 x 10 (Cue: "Arms at 30°, thumbs to sky").
      • Tall Kneeling Landmine Press: 3 x 8 (Cue: "Press in slight arc; brace core").
      • Dead Bugs: 3 x 10/side (Cue: "Back flat against floor").
    • Implement progression: Week 1 (3s eccentric), Week 2 (+2 reps), Week 3 (add resistance).

  2. Deload Implementation (Week 4):

    • Use create_week for the deload.
    • Reduce total sets by 50% for all exercises.
    • Use create_note to instruct a 20-30% reduction in weight and maintain 4–5 Reps in Reserve (RIR).
    • Focus session notes on thoracic mobility and technique refinement.

  3. Phase 2 Initiation (Weeks 5–8):

    • Create a 3-day weekly structure focusing on "Strength & Overhead Loading."
    • Add the following exercises:
      • DB Overhead Press: 3 x 6–8 (Cue: "Biceps by ears").
      • Prone Horizontal Abduction: 3 x 10 (Cue: "Squeeze blades together").
      • Face Pulls w/ External Rotation: 3 x 12 (Cue: "Pull to forehead, then rotate out").
      • Plyometric Wall Ball Taps: 3 x 20s (Cue: "Quick, reactive taps").
      • Plank with Shoulder Tap: 3 x 10/side (Cue: "Freeze the hips").
      • Farmer’s Carries: 3 x 30m (Cue: "Chest tall, shoulders packed").
    • Implement progression: Week 5 (RPE 7 baseline), Week 6 (+2.5–5 lbs on presses), Week 7 (+1 set on primary press/carries), Week 8 (Peak intensity RPE 8–9).

  4. Coaching Standardization:

    • Apply global cues via create_note for all sessions:
      • The "Packed" Shoulder: "Pull your shoulder blades into your back pockets."
      • The Core-Shoulder Link: "Ribs down, glutes squeezed."

  5. Safety Compliance:

    • Include a mandatory note at the start of the program stating that this is for informational purposes and should be supervised by a licensed professional.