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

Pull more
than you
push.

Pulling day: the back of the shoulder takes at least as much work as the front, or the joint loses its balance.

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

Carries build the shoulder

Walking with load trains the cuff, the blade and the grip together, upright, exactly as life demands.

Grip switches the cuff on

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

Cuff tears are common and quiet

Full-thickness rotator cuff tears are found in a large share of pain-free shoulders over sixty. A finding is not a diagnosis.

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

A

Row it

Backpack row + single-arm row
A1

Bent-over row — backpack

60 s · slow reps

Hinge and hold; row the pack to the hips, back long and still, blades leading.

Easier hand on a chair  ·  Harder heavier

R1R2—
A2

Single-arm row

12/side · ×2

Hand on a chair, flat back; row the bag to the hip without twisting the trunk.

Easier lighter  ·  Harder pause at the top

R1R2
B

Up and shrug

Upright row + loaded shrug
B1

Upright row to chest height

60 s · slow reps

Pull the bag up the body to chest height, elbows leading, wrists below the elbows.

Easier lighter  ·  Harder pause at the top

R1R2—
B2

Loaded shrug

15 reps · ×2

Heavy bags at the sides; shrug straight up, hold one second, lower fully.

Easier lighter  ·  Harder 3-s lowering

R1R2
C

Push plus

Wall push-up plus + knee push-up plus
C1

Wall push-up plus

60 s · slow reps

Hands on the wall; push through and add an extra push so the blades spread.

Easier stand closer  ·  Harder stand further back

R1R2—
C2

Push-up plus on the knees

12 reps · ×2

Knees down; at the top of each push-up, press a little further so the blades spread.

Easier on a table  ·  Harder full push-up

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
A1Bent-over row — backpackslow reps in 60 s —
A2Single-arm row12/side
B1Upright row to chest heightslow reps in 60 s —
B2Loaded shrug15 reps
C1Wall push-up plusslow reps in 60 s —
C2Push-up plus on the knees12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-O