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

Rotate at
shoulder height.
Where sport lives.

The 90/90 position: the angle that throwing, serving and reaching overhead all pass through.

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

The cuff centres the joint

The rotator cuff does not lift the arm so much as hold the ball in the socket while the deltoid lifts it.

Return is judged on symmetry

Readiness for overhead work is judged on range and strength compared with the other side, not on time passed.

The force couple

Deltoid pulls the arm up, the cuff pulls it down and in. Lose the second and the first grinds.

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

A

90/90

Resisted rotation + prone 90/90
A1

External rotation at 90° — towel

60 s · slow reps

Elbow out at shoulder height; rotate the forearm up against the towel, lower in three.

Easier elbow lower  ·  Harder more tension

R1R2—
A2

Prone 90/90 external rotation

12 reps · ×2

Face down, upper arm on the edge, elbow at 90°; rotate the hand up to the ceiling.

Easier no weight  ·  Harder light weight

R1R2
B

Cuban

Cuban rotation + Cuban press
B1

Cuban rotation with a stick

60 s · slow reps

Stick at the hips; row it to the chest, rotate it up overhead, reverse the path.

Easier no stick, hands only  ·  Harder light bag

R1R2—
B2

Prone Cuban press

10 reps · ×2

Face down; row, rotate the hands up, press overhead, then reverse every step.

Easier no weight  ·  Harder light weights

R1R2
C

Hold the end

Scapular clock + end-range hold
C1

Standing scapular clock

60 s · slow reps

Arm at shoulder height on the wall; move the blade to twelve, three, six and nine.

Easier smaller range  ·  Harder hold each point

R1R2—
C2

End-range external rotation hold

5 × 10 s · ×2

Rotate as far out as the shoulder goes and hold there against light resistance.

Easier less range  ·  Harder longer holds

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
A1External rotation at 90° — towelslow reps in 60 s —
A2Prone 90/90 external rotation12 reps
B1Cuban rotation with a stickslow reps in 60 s —
B2Prone Cuban press10 reps
C1Standing scapular clockslow reps in 60 s —
C2End-range external rotation hold5 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-P