MoPro
TrainersEye · Shoulder Health
Shoulder Rehab S
Trainer's Eye
Phase 4 · Overhead and load · Session S

Overhead.
Loaded.
Earned.

Phase 4 opens with the strict press — the movement most painful shoulders give up, rebuilt properly.

  • Ssession
  • P4Overhead
  • 12:00on the clock
  • — donecompleted

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.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

Scapular position is dynamic

There is no one correct blade position — only a blade that moves well through the range you need.

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

A

Press it

Backpack press + strict press
A1

Overhead press — backpack

60 s · slow reps

Pack at the chest; press overhead, ribs down, lower under control to the chest.

Easier lighter  ·  Harder 3-s lowering

R1R2—
A2

Strict press with jugs

12 reps · ×2

Jugs at the shoulders; press straight up until the arms finish beside the ears.

Easier lighter  ·  Harder heavier

R1R2
B

Push it

Incline push-up + push-up
B1

Incline push-ups

60 s · slow reps

Hands on a chair or table; body in one line, chest to the edge and press away.

Easier hands higher  ·  Harder hands lower

R1R2—
B2

Push-ups

12 reps · ×2

One straight line head to heel; chest to fist height, elbows at 45°.

Easier on the knees  ·  Harder 3-s lowering

R1R2
C

Carry it

Farmer's carry + suitcase carry
C1

Farmer's carry

60 s · steps to beat

Two heavy bags; walk tall with the shoulders set down and back, breathing.

Easier lighter  ·  Harder heavier

R1R2—
C2

Suitcase carry

3 × 20 s · ×2

One heavy bag; stand and walk tall without leaning or letting the shoulder drop.

Easier lighter  ·  Harder heavier

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. Overhead is earned: full pain-free range and a stable blade before real load goes up.
  2. Ribs down, neck long, and the arm finishes beside the ear — not in front of it.
  3. Two clean sessions at a load earn the next. In doubt, add a rep, not a kilo.
  4. Carries load the shoulder the way life does — upright, breathing, walking.

Tick it off

MovementRound 1Round 2Best
A1Overhead press — backpackslow reps in 60 s —
A2Strict press with jugs12 reps
B1Incline push-upsslow reps in 60 s —
B2Push-ups12 reps
C1Farmer's carrysteps in 60 s —
C2Suitcase carry3 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-S