MoPro
TrainersEye · Shoulder Health
Shoulder Rehab N
Trainer's Eye
Phase 3 · Cuff strength · Session N

Raise it.
Thumb up.
Every time.

Raising in every plane, with the thumb leading so the joint keeps its room.

  • Nsession
  • P3Cuff
  • 12:00on the clock
  • — donecompleted

The scaption plane

Raising the arm about 30° forward of straight out to the side is the shoulder's most comfortable path. Most drills use it.

The painful arc

Pain between roughly 60° and 120° of raising, easing above it, is the classic subacromial pattern.

Push and pull in balance

Pull at least as much as you push. A shoulder trained only in pressing loses the back of the joint.

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

A

Scaption

Scaption raises + full can
A1

Scaption raises — light

60 s · slow reps

Thumbs up, arms 30° forward of the sides; raise to shoulder height and lower in three.

Easier no weight  ·  Harder heavier

R1R2—
A2

Full-can raise standing

12 reps · ×2

Thumbs up; raise to shoulder height in the scaption plane, pause, lower slowly.

Easier no weight  ·  Harder heavier

R1R2
B

Front and side

Front raise + lateral raise
B1

Front raises — light

60 s · slow reps

Palms down; raise straight in front to shoulder height and lower under control.

Easier no weight  ·  Harder heavier

R1R2—
B2

Lateral raise to 60°

12 reps · ×2

Soft elbow; raise out to the side only to chest height, lower for three seconds.

Easier no weight  ·  Harder to shoulder height

R1R2
C

Behind the shoulder

Reverse fly + horizontal abduction
C1

Bent-over reverse fly

60 s · slow reps

Hinged forward, thumbs up; open the arms out to the side, squeezing the blades.

Easier no weight  ·  Harder pause at the top

R1R2—
C2

Prone horizontal abduction — thumbs up

12 reps · ×2

Face down, arms at 90°; lift with the thumbs up and hold two seconds.

Easier no weight  ·  Harder light weights

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. The cuff's job is to hold the ball centred in the socket — endurance matters more than maximum force.
  2. Elbow stays pinned and the wrist stays straight on every rotation rep.
  3. Slow out, slower back: three seconds on the return of every rep.
  4. Burning in the back of the shoulder is the cuff working. Pinching at the front is not.

Tick it off

MovementRound 1Round 2Best
A1Scaption raises — lightslow reps in 60 s —
A2Full-can raise standing12 reps
B1Front raises — lightslow reps in 60 s —
B2Lateral raise to 60°12 reps
C1Bent-over reverse flyslow reps in 60 s —
C2Prone horizontal abduction — thumbs up12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-N