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

Hold it overhead.
Walk with it.
Do not drop it.

Overhead stability: the cuff and the blade holding a load above the head while the body moves underneath.

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

Rhythmic stabilisation

Small, fast, unpredictable pushes on a held arm train the reflexes that keep the joint centred.

Load close, arm true

A load held away from the body multiplies what the shoulder must control. Keep it close and stacked.

Neck can refer to shoulder

Pain over the top of the shoulder with neck stiffness or arm tingling often comes from the neck, not the joint.

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

A

Upside down

Bottoms-up hold + overhead hold
A1

Bottoms-up hold

60 s · seconds held

Jug held upside down at the shoulder; squeeze hard and keep it vertical — count seconds.

Easier lighter  ·  Harder walk with it

R1R2—
A2

Overhead hold

4 × 15 s · ×2

Arm locked overhead beside the ear, ribs down; hold still and breathe.

Easier half-kneeling  ·  Harder heavier

R1R2
B

Circle it

Halo + waiter's walk
B1

Jug halo

60 s · slow reps

Circle the jug slowly around the head, close to it, both directions.

Easier lighter  ·  Harder slower and closer

R1R2—
B2

Waiter's walk

3 × 20 s · ×2

One jug locked overhead; walk tall with the ribs down and the elbow straight.

Easier hold at the shoulder  ·  Harder heavier

R1R2
C

On the floor

Sit-up to elbow + plank taps
C1

Turkish sit-up to the elbow

60 s · slow reps

Bag straight up in one hand; sit up onto the elbow watching the hand, then lower.

Easier no weight  ·  Harder to the hand

R1R2—
C2

Plank shoulder taps

10/side · ×2

Wide feet; tap the opposite shoulder without the hips swaying.

Easier on the knees  ·  Harder feet together

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
A1Bottoms-up holdseconds held —
A2Overhead hold4 × 15 s
B1Jug haloslow reps in 60 s —
B2Waiter's walk3 × 20 s
C1Turkish sit-up to the elbowslow reps in 60 s —
C2Plank shoulder taps10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-Q