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

Higher.
Wider.
Under control.

Active range in every direction, plus the two prone raises that expose the back of the shoulder.

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

Prone work is hard to fake

Lying face down removes momentum and exposes exactly how weak the back of the shoulder is.

Reach is a whole-body job

Of the 180° of raising your arm, the shoulder joint gives about 120° — the rest comes from the blade and the spine.

The long head of biceps

Front-of-shoulder pain on lifting and reaching often involves the biceps tendon. It responds to the same graded loading.

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

A

Lift free

Active flexion + scaption hold
A1

Standing shoulder flexion — active

60 s · slow reps

Thumb up; raise the straight arm in front as high as it goes cleanly, lower slowly.

Easier raise to chest height  ·  Harder hold a light jug

R1R2—
A2

Scaption hold

5 × 10 s · ×2

Arms 30° forward of the sides at shoulder height, thumbs up; hold steady.

Easier lower height  ·  Harder small weights

R1R2
B

Diagonals

Wall walk + towel row
B1

Wall walk — diagonal

60 s · slow reps

Walk the fingers up the wall on a diagonal across the body, then back down.

Easier stand further back  ·  Harder stand closer

R1R2—
B2

Low row with a towel

15 reps · ×2

Towel round a door handle; pull the elbows to the hips, blades down and back.

Easier stand more upright  ·  Harder lean further back

R1R2
C

Extend

Thoracic extension + prone W
C1

Thoracic extension over a rolled towel

60 s · slow reps

Towel across the mid-back on the floor; arch over it and return, ribs down.

Easier thinner roll  ·  Harder arms overhead

R1R2—
C2

Prone W-raise

12 reps · ×2

Face down, elbows bent to a W; lift the hands and squeeze the blades together.

Easier smaller lift  ·  Harder 2-s hold

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
A1Standing shoulder flexion — activeslow reps in 60 s —
A2Scaption hold5 × 10 s
B1Wall walk — diagonalslow reps in 60 s —
B2Low row with a towel15 reps
C1Thoracic extension over a rolled towelslow reps in 60 s —
C2Prone W-raise12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-H