MoPro
TrainersEye · Shoulder Health
Shoulder Rehab G
Trainer's Eye
Phase 2 · Range and scapula · Session G

Set the blade.
Then lift
the arm.

Phase 2 opens at the shoulder blade: a third of overhead reach comes from it, and it is the part nobody trains.

  • Gsession
  • P2Range
  • 12:00on the clock
  • — donecompleted

Scapular position is dynamic

There is no one correct blade position — only a blade that moves well through the range you need.

A stiff mid-back costs range

Thoracic extension adds to overhead reach. Free the mid-back and the shoulder gains range for nothing.

Grip switches the cuff on

Squeezing the hand increases rotator cuff activity. A firm grip is free stability.

Three couplets · two rounds · twelve minutes · a shoulder that reaches

A

Slide up

Towel wall slide + wall press
A1

Towel wall slides

60 s · slow reps

Hands on a towel on the wall; slide it up as high as the blades will allow, then down.

Easier stand further back  ·  Harder press harder into the wall

R1R2—
A2

Serratus wall press

15 reps · ×2

Forearms on the wall; push the chest away so the blades spread, then let them settle.

Easier hands higher  ·  Harder one arm at a time

R1R2
B

Load light

Supine flexion + prone Y
B1

Supine flexion with a light weight

60 s · slow reps

On your back, small bag in hand; raise the straight arm overhead and lower slowly.

Easier no weight  ·  Harder heavier

R1R2—
B2

Prone Y-raise

12 reps · ×2

Face down, arms in a Y, thumbs up; lift from the mid-back, neck long.

Easier smaller lift  ·  Harder 2-s hold

R1R2
C

Turn out

Side-lying rotation + serratus
C1

Side-lying external rotation — no weight

60 s · slow reps

Lying on the good side, elbow pinned to the ribs; rotate the hand to the ceiling.

Easier smaller range  ·  Harder pause at the top

R1R2—
C2

Scapular wall slides

12 reps · ×2

Back to the wall; slide the arms up and down keeping the wrists and elbows in contact.

Easier arms lower  ·  Harder slower

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. A third of raising your arm comes from the shoulder blade. Train the blade and the arm follows.
  2. Move the blade first: set it down and back, then raise the arm.
  3. Go for range, not effort: light or no weight while the range is still being won.
  4. Shrugging to lift the arm is the shoulder cheating. Keep the neck long and quiet.

Tick it off

MovementRound 1Round 2Best
A1Towel wall slidesslow reps in 60 s —
A2Serratus wall press15 reps
B1Supine flexion with a light weightslow reps in 60 s —
B2Prone Y-raise12 reps
C1Side-lying external rotation — no weightslow reps in 60 s —
C2Scapular wall slides12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-G