Top-tier medical science and orthopedics.. rigorous, evidence-based personal training and weightlifting.. and targeted physical therapy & mobility training. All-in-one and created exclusively to rehab, strengthen, and build your shoulders pain-free!
Welcome & Program Introduction
Program Overview (How It's Organized, General Tips, Disclaimers)
Flexibility / Mobility Modules Intro & Overview
Rest Time Instructions (Between Supersets, Between Sets, Between Set Pairs)
Protein
Creatine
Collagen
Pre-Workout
Promo: Earn Up To 25% OFF Your Next Dr. Gains Online Program!!
Stage 1 - Overview
1. Myofacial Release - Overview & Chest (Racquet / Tennis Ball or Similar)
2. Myofacial Release - Deltoids - All 3 Heads (Racquet / Tennis Ball or Similar)
3. Chest Expansions - Standing (Towel or Similar)
4. Neck Stretches - Tier 1 (Passive)
5. Either - Sitting Floor Finger Craws [For Severe Pain / Restriction]
5. Or - Wall Finger Crawls [For Moderate Pain / Restriction]
6. Either - Unilateral Sitting Floor Wipes | Tier 1, 2 or 3 (Rag + Smooth Floor) [For Severe Pain / Restriction]
6. Or - Unilateral Forward-Facing Wall Wipes | Tier 1, 2 or 3 (Rag) [For Moderate Pain / Restriction]
8. Supine Open-Arms Chest Stretch - Tier 1 (Laying on Floor)
9. Supported Posterior Deltoid Stretch (Couch or Similar)
1. Warm Up | Dead Arm Circles & Twists (Kettlebell or DB)
2. Warm Up | Shoulder Shrugs & Rolls
3. Workout | 90° Isometric E.R. Wall Pushes - Positions 1, 2
4. Workout | Neutral-Grip Unilateral External Rotations - Position 2 Only (Cable)
5. Workout | Tucked Posterior Delt Extensions (Cable)
Warm Up | Dead Arm Circles & Twists (Kettlebell or DB)
Warm Up | Shoulder Shrugs & Rolls
3. Warm Up | Upright DB Rows - Backwards Only (DB)
4. Warm Up | Can-Opener Progression - Tier 1 Only
5. Workout | 90° Isometric E.R. Wall Pushes - Positions 1, 2 (Wall)
6. Workout Supinated Unilateral E.R. - Position 1 & 2 (Cable)
7A. Workout | Tucked Posterior Delt Extensions (DB + Bench)
7B. Workout | Unilateral Posterior Deltoid Row (Cable)
Warm Up | Dead Arm Circles & Twists (Kettlebell or DB)
2. Warm Up | Can-Opener Progression - Tier 1 & 2 (Plate)
3. Warm Up | Reverse Fly Circles (DB)
4. Workout | 45° Isometric E.R. Wall-Pushes - Positions 1, 2
5. Workout | Supinated Unilateral E.R. - All 3 Positions (Cable)
6A. Workout | Tucked Posterior Delt Extensions (Cable)
6B. Workout | Unilateral Posterior Delt Side-Huggers (Cable)
7. Workout | Kneeling Pause-Raises - Lateral Only (DB)
8. Finisher | Over-Shoulder Plate Throws (Plate)
1. Myofacial Release - Chest (Racquet / Tennis Ball or Similar)
2. Myofacial Release - Deltoids (Racquet / Tennis Ball or Similar)
3. Myofacial Release - Biceps (Racquet / Tennis Ball or Similar)
4. Neck Stretches | Tier 1 & 2
5. Supine Open-Arms Chest Stretch - Tier 1, 2 (Large Ball)
6. Unilateral Door Chest Stretch | Positions 1-3 (Door Frame)
7. Supported Posterior Deltoid Stretch (Couch or Similar)
8. Modified Cross-Body Lateral Deltoid Stretch
9. 90° Isometric E.R. Wall Pushes | Positions 1 - 3
10. Unilateral Forward-Facing Wall Wipes | Tier 2 or 3 (Rag)
1. Warm Up | Can-Opener Progression - Tier 1 & 2 (Plate)
2A. Warm Up | Neutral Unilateral Ext. Rot. - All 3 Positions (Cable)
2B. Warm Up | Unilateral Posterior Deltoid Row (Cable)
3. Warm Up | Weightless Abducted Shoulder Circles
4A. Workout | Pronated Posterior Deltoid Lateral Raises - Position 1 Only (Cable)
4B. Workout | Unilateral Posterior Delt Side-Huggers - Standing (DB)
5A. Workout | "Between the Legs" Lateral Raises (Cable)
5B. Workout | Unilateral Deltoid Shrugs / Upright Rows (DB)
1. Warm Up | Can-Opener Progression - Tier 1 & 2 (Plate)
2A. Warm Up | Laying Neutral Unilateral Ext. Rot. - Position 1 (Plate/DB + Bench)
2B. Warm Up | Unilateral Underhand Posterior Delt Pull (DB + Bench)
3. Warm Up | Weightless Abducted Shoulder Circles
4A. Workout | Walking Pronated Posterior Deltoid Raises - Position 1 & 2 (Cable)
4B. Workout | Unilateral Side-Huggers (Cable)
5A. Workout | Rocking Lateral Raises - Position 1 Only (Cable)
5B. Workout | Unilateral Deltoid Shrugs / Upright Rows (Cable)
1. Warm Up | Can-Opener Progression - Tier 1 & 2 (Plate)
2A. Warm Up | Bilateral Supinated E.R. - Position 1 (Cable)
2B. Warm Up | Bilateral Underhand Posterior Delt Pull (Cable)
3. Warm Up | Light Weight Abducted Shoulder Circles (DB)
4A. Workout | Bilateral Static Pronated Lateral Raises (Cables)
4B. Workout | Bilateral Side-Huggers - Alternating Reps / Position 2 (Cables)
5A. Workout | Bilateral "True" Deltoid Lateral Raises (DB)
5B. Workout | Bilateral 2-Cable Deltoid Shrugs / Upright Rows (Cables)
6. Finisher | Ipsilateral Face-Pulls (Cable + Rope)
1. Myofacial Release - Chest (Racquet / Tennis Ball or Similar)
2. Myofacial Release - Deltoids (Racquet / Tennis Ball or Similar)
3. Myofacial Release - Biceps (Racquet / Tennis Ball or Similar)
4. Neck Stretches | Tiers 1-3
5. Supported Posterior Deltoid Stretch (Couch or Similar)
6. Modified Cross-Body Lateral Deltoid Stretch
7. Unilateral Door Chest Stretch | All 5 Positions (Door Frame)
8. Supine Open-Arm Chest Stretch - Tier 2 (Large Ball)
9. 90° Isometric E.R. Wall Pushes | All 4 Positions
10. Unilateral Forward-Facing Wall Wipes | Tier 3 (Rag)
1. Warm Up | Cross Body Arm Swings
2. Warm Up | Triple Point Unilateral Supinated Ext. Rot. (Cable)
3A. Warm Up | Kneeling Rotating Arm Bar (DB)
3B. Warm Up | Inverted Posterior Deltoid Arcs (Cable)
4A. Workout | Unilateral Rotating Archer Pulls (Cable)
4B. Workout | Rocking Lateral Raises - All 3 (Cable)
5A. Workout | Unilateral DB Deltoid Shrugs (DB)
5B. Workout | Kneeling Unilateral Rotating Overhead Press (DB)
1. Warm Up | Cross Body Arm Swings
2. Warm Up Laying Supinated Ext. Rot. - Positions 1, 3 (PlateDB + Bench)
3A. Warmup | Planked or Kneeling Barbell Rollers (Barbell + Plate)
3B. Warm Up | Retracted Lateral Arcs (Cable)
4A. Workout | Bilateral Pronated Lateral Raises (Cable)
4B. Workout | Bilateral Crossed-Cable Side-Huggers (Cables)
5A. Workout | Unilateral Rope Deltoid Shrugs (Cable + Optional Rope)
5B. Workout | Adjustable Landmine Presses (Barbell)
6. Finisher | Unilateral Alternating Posterior Delt Pull + Face Pull (Cable)
1. Warm Up | Cross Body Arm Swings
2A. Warm Up | Lat Pull / Scapular Protraction Combo (Cable + Lat Pull Bar)
2B. Warm Up | Inclined Abducted E.R. with Punch Up (Plates + Adj. Bench)
3A. Warm Up | Retracted Lateral Arcs (Cable)
3B. Warm Up | Kneeling Rotating Arm Bar (DB)
4A. Workout | Unilateral Side-Huggers - Sitting Forward Lean (DB)
4B. Workout | Inverted Posteriod Deltoid Arcs (Cable)
5A. Workout | Unilateral "True" Deltoid Lateral Raises (DB)
5B. Workout | Kneeling Unilateral Rotating Overhead Press (DB)
6. Finisher | Bilateral Alternating Posterior Delt Pull + Face-Pull (Cable + Rope)
1 - 6 of the Stage 3 Mobility & Flexibility Modules
7. Back Myofacial Release
8. Latissimus Dorsi Myofacial Release
9. "Open Book" Supine Chest Stretch
10. 45° Isometric E.R. Wall-Pushes
11. Bilateral Forward-Facing Wall Wipes - Tier 1, 2 or 3 (Rags)
1. Warm Up | Dead Arm DB Anterior Swings
2A. Warm Up | Inclined Abducted E.R. with Punch Up (Plates + Adj. Bench)
2B. Warm Up | Bilateral Supinated E.R. - Position 1 & 2 (Cable)
3A. Workout | "Walking" Unilateral Pronated Raises - Positions 1-3 (Cable)
3B. Workout | Unilateral Deltoid Shrugs / Upright Rows (DB)
4A. Workout | Supinated Triple-Point Anterior Raises - Position 1 (Cable)
4B. Workout | Unilateral Modified Arnold Press (DB + Adj. Bench)
5A. Finisher | Landmine Unilateral Pull & Press Combo (Barbell)
5B. Complementary Finisher | Serratus Anterior Protractions (Cable)
1. Warm Up | Dead Arm DB Anterior Swings
2A. Warm Up | Inclined Abducted E.R. with Punch Up (Plates + Adj. Bench)
2B. Warm Up | Bilateral Alternating Posterior Delt Pull & Face-Pull (Cable + Rope)
3. Warm Up | Bilateral Arm Bar or Overhead Press w/ Crunches (DB + Adj. Bench)
4A. Workout | "Walking" Supinated Anterior Raises - Position 1 & 2 (Cable)
4B. Workout | Unilateral Side-Huggers (Cable)
5A. Workout | Bilateral DB Deltoid Shrugs / Upright Rows (DB)
5B. Workout | Shoulder-to-Shoulder Single DB Overhead Presses - Low Arcs (DB)
6. Finisher | Alternating Pause-Raises - Planked or Kneeling (DB)
7. (Optional) Antagonistic Finisher | Lat Pull Scapular Protraction Combo (Cable + Lat Bar)
1. Warm Up | Dead Arm DB Anterior Swings (DB)
2A. Warm Up | Unilateral Neutral-Grip Triple-Point Ext. Rot. (Cable)
2B. Warm Up | Tucked Posterior Deltoid Extensions (Cable)
3. Warm Up | Unilateral Hang Clean to Overhead "Pop" Press (DB)
4A. Workout | "Walking" Supinated Anterior Raises - Positions 1-3 (Cable)
4B. Workout | Sitting Multi-Angle Supinated Anterior Presses (Cable)
5A. Workout | Supine Face-Pulls “To The Floor” (Cable + Rope)
5B. Workout | Bilateral Side-Hug to Supinated Press Combo (DB + Adj. Bench)
6. (Optional) Antagonistic Finisher | Partial "Front Lever" Scapular Retractions (Pull-up Bar)
1 - 8 of the Stage 4 Mobility & Flexibility Modules
9. Triceps Myofacial Release
10. Supported Latissimus Dorsi & Tricep Stretch Combo (Couch or Similar)
11. Edge-of-Bed Stretch for Pec Major & Minor
12. Perpendicular Wall Wipes + Isometric Push Combo - Tier 3
13. Bilateral 45° Isometric E.R. Wall Pushes
1. Warm Up | Can Opener Progression - Tiers 1-3 (Plate)
2A. Warm Up | Bilateral Supinated E.R. - Tiers 1-3 (Cable)
3. Dead Arm Anterior DB Swings (DB)
3. Warm Up | Alternating Posterior Delt Pull & Face-Pull (Cable + Rope)
4A. Workout | Unilateral Side-Huggers - Sitting Backward Lean (DB + Bench)
4B. Workout | "Rocking" Pronated Posterior Delt Raises - Positions 1-3 (DB)
5A. Workout | Bilateral Cross-Cable Clean to Overhead Presses (Cable)
5B. Workout | Bilateral "True" Deltoid Lateral Raises (DB)
6A. Workout | Modified Landmine Presses (Barbell)
6B. Workout | Unilateral Supinated Anterior Raises w/ Protracted Option (DB)
7. Finisher | Over-Shoulder Plate Throws (Plate)
1. Warm Up | Can Opener Progression - Tiers 1-3 (Plate)
2A. Warm Up | Inclined Ext. Rot. with Punch Out (DB + Adj. Bench)
2B. Warm Up | Anterior Raise Pull-Aparts (DB)
3. Warm Up | Contralateral Face-Pulls (Cables)
4A. Workout | Unilateral Side-Huggers (Cable)
4B. Workout | Unilateral Archer Pull Combo (Cable)
5A. Workout | Kneeling Rotating Overhead Presses (DB)
5B. Workout | Bilateral Rope Deltoid Shrugs / Upright Rows (Cable + Rope)
6A. Workout | Sitting Multi-Angle Supinated Anterior Presses (Cable)
6B. Workout | Walking Supinated Anterior Raises (Cable)
7. Finisher | Retracted Lateral Raises (Cable)
7OF - Serratus Anterior Protractions (Cable)
Stage 6 Overview (READ THIS BEFORE YOU BEGIN!)
1 - 12 of the Stage 5 Mobility & Flexibility Modules
13. Bilateral 180° Isometric E.R. Wall Pushes
14. Side Plank
1. Warm Up | Can-Opener Progression - Tier 1-3 (Plate)
2A. Warm Up | Upright DB Rows (DB)
2B. Warm Up | Incline Y's with Retractions (DB or Plates)
3. Warm Up | Bilateral Alternating Post Delt Pull & Face-Pull (DB)
4A. Workout | Bilateral Side-Huggers - Sitting Forward Lean & Standing (DB) - READ THE INSTRUCTIONS!
4B. Workout | Bilateral Pronated Lateral Raises (DB)
5A. Workout | Bilateral Deltoid Shrugs / Upright Rows (DB) - READ THE INSTRUCTIONS!
5B. Workout | Bilateral "True" Deltoid Lateral Raises (DB)
6A. Workout | Bilateral Supinated Anterior Overhead Presses (DB) READ THE INSTRUCTIONS
6B. Workout | Supinated Anterior Raises w/ Protracted Option (DB)
7. (Optional) Antagonistic Finisher | Lat Pull / Scapular Protraction Combo (Cable + Lat Pull Bar)
Exercise-Science Principle | Triple-Failure Dropsets (Progressive Isolation)
1. Warm Up | Can-Opener Progression - Tier 1-3 (Plate)
2. Warm Up | Unilateral Triple Point Supinated Ext. Rot. (Cable)
3. Warm Up | Retracted Lateral Arcs (Cable)
4A. Workout | Unilateral Crossed-Cable Side-Huggers (Cable) READ THE SPECIAL INSTRUCTIONS!!
4B. Workout | Unilateral Archer Pull Combo (Cable)
4C. Workout | Inverted Posterior Deltoid Arcs (Cable)
5A. Workout | Unilateral Overhead Presses (Cable) READ THE SPECIAL INSTRUCTIONS!!
5B. Workout | Unilateral Deltoid Shrugs / Upright Rows (Cable)
5C. Workout | "Between-the-Legs" Lateral Raises (Cable)
6A. Workout | Multi-Angle Supinated Overhead Presses (Cable) READ THE SPECIAL INSTRUCTIONS!!
6B. Workout | Supinated Anterior Raises - Position 1 (Cable)
6C. Workout | Supinated Anterior Raises - Position 1 (Cable)
1 - 10 of the Core Mobility & Flexibility Modules
11. Triple-Point Prone Floor Chest, Anterior Deltoid & Bicep Stretch
12. Crab Stretch - Biceps, Anterior Deltoid, Chest
13. Bilateral 180° Isometric E.R. Wall Pushes
14. Side Plank
1. Warm Up | Through, Up & Out (Bench or similar)
2A. Warm Up | Triple Point Plate Rows (Plate)
2B. Warm Up | Anterior Raise Pull-Aparts (DB)
3. Warm Up | Abducted Walkers (Cable)
4A. Workout | Bilateral Side-Huggers - Positions 1-3 (Cables)
4B. Workout | Incline Y's (Free Weights + Adj. Bench)
5A. Workout | Standing Unilateral Rotating Overhead Press (DB)
5B. Workout | Rocking Lateral Raises (Cable) - READ INSTRUCTIONS
6A. Workout | Adjustable Landmine Press (Barbell)
6B. Workout | Ant Delt & Bicep Tendon Strengthener (Barbell)
7. Finisher | Bilateral Face-Pulls (Cable + Rope)
1. Warm Up | Through, Up & Out (Bench or similar)
2A. Warm Up | Triple Point Plate Rows (Plate)
2B. Warm Up | Anterior Raise Pull-Aparts (DB)
3. Warm Up | Abducted Walkers (Cable)
4A. Workout | Unilateral Side-Huggers (DB)
4B. Workout | Unilateral Pronated Lateral Raises (Cable)
5A. Workout | Unilateral Modified Arnold Presses (DB)
5B. Workout | Unilateral Deltoid Shrugs (DB)
6A. Workout | Sitting Supinated Anterior Presses (DB)
6B. Workout | Hyperextended Anterior Delt Raises (Cable)
7. (Optional) Antagonistic Finisher | Around-The-Clock Pull-Ups (Pull-Up Bar)
Stage 8 Overview / Instructions
1 - 10 of the Core Mobility & Flexibility Modules
11. Edge-of-Bed Chest Stretch OR Triple-Point Prone Chest Stretch (You Choose)
12. Crab Stretch - Biceps, Anterior Deltoid, Chest (Only if you're doing Edge-of-Bed for #11 - see special instructions)
13. Concentric Wall Pushes - Corner Retractions | Tier 1 & 2
14. Side Plank & Forward Plank Combo
1. Warm Up | Planked Barbell Rollers (Barbell + Plate)
2. Warm Up | Prone E.R. with Punch Out (Plate/DB + Optional Bench)
3. Warm Up Kneeling Rotating Arm Bar (DB)
4. Workout | Unilateral Archer Pull Combo (Cable)
5. Workout | Inverted Post Delt Arcs (Cable)
6. Workout | Kneeling Rotating Overhead Press (DB)
7. Workout | Unilateral Deltoid Shrugs / Upright Rows (Cable)
8. Workout | Sitting Supinated Multi-Angle Anterior Presses (Cable)
9. Workout | Supinated Anterior Raises w/ Protracted Option (DB)
10. Finisher | Unilateral Alternating Posterior Delt Pull + Face Pull (DB)
1. Warm Up | Cross-Body Arm Swings
2A. Warm Up | Bilateral Supinated Ext. Rot - Positions 1-3 (Cables)
2B. Warm Up | Bilateral Face-Pull (Cable + Rope)
3. Planked or Kneeling Pushup to Overhead Circles Combo (DB)
4A. Workout | Bilateral Crossed-Cable Side-Huggers (Cables)
4B. Workout | Bilateral Pronated Lateral Raises (Cable)
5A. Workout | Bilateral Overhead Press (Cables)
5B. Workout | Bilateral "True" Deltoid Lateral Raises (DB)
6A. Workout | Shoulder-to-Shoulder Overhead Press (DB)
6B Workout | Bilateral Supinated Overhead Press
7. (Optional) Antagonistic Finisher | Lat Pull Shoulder Protraction Combo (Cable + Lat Pull Bar)
1 - 10 of the Core Mobility & Flexibility Modules
11. Edge-of-Bed Chest Stretch OR Triple-Point Prone Chest Stretch (You Choose)
12. Crab Stretch - Biceps, Anterior Deltoid, Chest (Only if you're doing Edge-of-Bed for #11 - see special instructions)
13. Concentric Wall Pushes - Corner Retractions | Tier 1
14. Forward Plank
1. Warm Up | Can-Opener Progression - Tiers 1-3 (Plate)
2. Warm Up | Triple Point E.R. + Abducted Walker Combo (Cable)
3. Warm Up | Hang Clean to Overhead Press-Pop
4. Workout | Triple Failure Posterior Deltoid Combo (DB)
5. Workout | Landmine Pull-to-Push Deltoid Combo (Barbell)
6. Workout | Unilateral Modified Arnold Presses (DB)
7. Workout | Side-Hug to Supinated Press Combo - Descending Pyramid (DB + Adj. Bench)
8. Bonus | Hand-Over-Hand Extended Bar Walkers (Barbell)
9. (Optional) Antagonistic Finisher | Over / Under Rotating Pull-Up (Pull-up Bar)
1. Warm Up | Can-Opener Progression - Tiers 1-3 (Plate)
2. Warm Up | Triple Point E.R. + Abducted Walker Combo (Cable)
3. Warm Up | Pushup to Overhead Circles (DB)
4. Workout | Alternating Pause-Raises (DB)
5. Workout | Bilateral Cross-Cable Clean to Overhead Press (Cable)
6. Workout | Bilateral Overhead Press w/ Crunches (DB + Bench)
7. Workout | Multi-Angle Supinated Anterior Presses
8. Workout | Kamalu Total Shoulder Combo (DB)
9. Finisher | Over-Shoulder Plate Throws (Plate)
10. (Optional) Antagonistic Finisher | Modified Archer Pull-Up (Pull-up Bar)
1 - 12 of the Stage 9 Mobility & Flexibility Modules
13. Concentric Wall Pushes - Corner Retractions | Tier 1 & 2
14. Isolateral Loaded Shoulder Compressions (Bench)
15. The #1 Best Rotator Cuff Stretch!!
1. Warm Up | Can Opener Progression - Tiers 1-3 (Plate)
2A. Warm Up | Barbell Reverse Fly with Negative Option (Barbell)
2B. Warm Up | Unilateral E.R. Bar Pull (Light Barbell or Similar)
3. Warm Up | Retracted Lateral Arcs (Cable)
4A. Workout | Rotating Unilateral Side-Huggers (Cable)
4B. Workout | Unilateral Archer Pull Combo (Cable)
5A. Workout | Kneeling Rotating Overhead Presses (DB)
5B. Workout | Unilateral Deltoid Shrugs / Upright Rows (DB)
6A. Workout | Bilateral Supinated Overhead Presses (DB)
6B. Workout | Triple Point Supinated Anterior Raises (Cable)
7. Finisher | Inverted Contralateral Pull-Aparts (Cables)
1. Warm Up | Planked Barbell Rollers
2A. Warm Up | Barbell Reverse Fly with Negative Option (Barbell)
2B. Warm Up | Unilateral E.R. Bar Pull (Light Barbell or Similar)
3. Warm Up | Anterior Raise Pull-Aparts (DB)
4A. Workout | Unilateral Side-Hugger Combo (DB)
4B. Workout | "Walking" Pronated Lateral Raises (Cable)
5A. Workout | Bilateral Clean to Cross-Cable Overhead Presses (Cable)
5B. Workout | Bilateral "True" Deltoid Lateral Raises (DB)
6B. Workout | Unilateral Supinated Anterior Raises w/ Protracted Option (DB)
6A. Workout | Shoulder-to-Shoulder Overhead Presses (DB)
7. Finisher | Kamalu Total Shoulder Combo (DB)
8. (Optional) Antagonistic Finisher | Head-Banger Pull-Ups (Pull-up Bar)
