MoPro
TrainersEye · Shoulder Health
Shoulder Rehab T
Trainer's Eye
Phase 4 · Overhead and load · Session T

Press it.
Turn it.
Hold it up there.

Pressing with rotation, the pike position and the first crawling — the shoulder under load from every angle.

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

Reach is a whole-body job

Of the 180° of raising your arm, the shoulder joint gives about 120° — the rest comes from the blade and the spine.

Closed chain calms

Weight through the hand — a wall press or a quadruped hold — loads the cuff with the joint compressed and settled.

Serratus is the blade's engine

Serratus anterior rotates the shoulder blade upward. Weak serratus means the arm runs out of room.

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

A

Rotate and press

Arnold press + alternating press
A1

Arnold press

60 s · slow reps

Start palms facing you; rotate outward as you press, reverse it on the way down.

Easier lighter  ·  Harder slower rotation

R1R2—
A2

Alternating press

10/side · ×2

One arm presses while the other holds at the shoulder; swap every rep.

Easier lighter  ·  Harder hold the top arm up

R1R2
B

Pike it

Pike push-up + pike hold
B1

Pike push-ups

60 s · slow reps

Hips high, head between the hands; lower the crown toward the floor and press.

Easier hands on a chair  ·  Harder feet on a chair

R1R2—
B2

Pike hold

4 × 15 s · ×2

Hips high, arms straight, head between the arms; hold and breathe.

Easier hands on a chair  ·  Harder feet on a chair

R1R2
C

Crawl

Bear crawl + crab reach
C1

Bear crawl — forward

60 s · steps to beat

Knees an inch off; crawl with opposite hand and foot, shoulders stacked over the hands.

Easier bear plank hold  ·  Harder slower and lower

R1R2—
C2

Crab reach

12 reps · ×2

From the crab, drive the hips up and reach the opposite arm overhead and back.

Easier hips up only  ·  Harder hold three seconds

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
A1Arnold pressslow reps in 60 s —
A2Alternating press10/side
B1Pike push-upsslow reps in 60 s —
B2Pike hold4 × 15 s
C1Bear crawl — forwardsteps in 60 s —
C2Crab reach12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-T