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

Eighteen in.
The cuff
holds.

Phase 3 check-in: full wall slide, the first pressing and the first real pull.

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

Overhead is trainable

Most shoulders that cannot press overhead lack range and control, not permission. Both are built.

Exercise matches surgery

For subacromial shoulder pain, structured exercise performs as well as decompression surgery — and placebo surgery performed as well as real surgery.

Tendons want load

Tendon pain responds to progressive loading, not to rest. Rest lowers capacity and the pain returns with the task.

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

A

Slide up

Wall slide + floor press
A1

Wall slide — overhead

60 s · slow reps

Back on the wall; slide the arms fully overhead keeping the wrists in contact.

Easier arms lower  ·  Harder hold at the top

R1R2—
A2

Floor press

12 reps · ×2

On your back, knees bent; press the bags up, elbows at 45°, lower to the floor.

Easier lighter  ·  Harder 3-s lowering

R1R2
B

Press light

Seated press + half-kneel press
B1

Seated press — light

60 s · slow reps

Seated tall; press the bags overhead without the ribs flaring, lower to the ears.

Easier lighter  ·  Harder heavier

R1R2—
B2

Half-kneeling one-arm press

10/side · ×2

Half-kneeling; press one bag overhead, ribs down, finish beside the ear.

Easier lighter  ·  Harder tall-kneeling

R1R2
C

Pull hard

Inverted row + door row
C1

Inverted row under a table

60 s · slow reps

Under a sturdy table, heels down; pull the chest to the edge, body in a line.

Easier knees bent  ·  Harder feet further out

R1R2—
C2

Towel door row

12 reps · ×2

Towel round a sturdy handle; lean back and pull the chest to the hands.

Easier stand more upright  ·  Harder feet further forward

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
A1Wall slide — overheadslow reps in 60 s —
A2Floor press12 reps
B1Seated press — lightslow reps in 60 s —
B2Half-kneeling one-arm press10/side
C1Inverted row under a tableslow reps in 60 s —
C2Towel door row12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-R