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

Kneel.
Press.
Nothing else moves.

Take the legs out and the shoulder cannot cheat: kneeling presses, rows in a plank and the wall lean.

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

Prone work is hard to fake

Lying face down removes momentum and exposes exactly how weak the back of the shoulder is.

Both shoulders lose out

Strength deficits after a shoulder problem usually show on both sides. Train the good one too.

Posture is weakly related

Sitting posture and shoulder position correlate poorly with shoulder pain. Strength and load tolerance correlate far better.

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

A

Kneeling press

Half-kneel press + tall-kneel press
A1

Half-kneeling overhead press

60 s · slow reps

Front foot forward, ribs down; press one bag overhead without leaning back.

Easier lighter  ·  Harder tall-kneeling

R1R2—
A2

Tall-kneeling press

10 reps · ×2

Kneeling upright, glutes squeezed; press both bags overhead with a still trunk.

Easier lighter  ·  Harder heavier

R1R2
B

Row in a plank

Renegade row + plank row hold
B1

Renegade rows

60 s · slow reps

Plank on two bags, feet wide; row one bag without letting the hips turn.

Easier on the knees  ·  Harder feet closer

R1R2—
B2

Plank row hold

4 × 10 s/side · ×2

In a plank on one hand, hold the other bag at the hip; stay square.

Easier on the knees  ·  Harder heavier

R1R2
C

Weight on the hands

Wall lean + wall walk-up
C1

Wall handstand lean

60 s · slow reps

Feet walked up a wall to hip height; shift the weight over the hands and back.

Easier feet lower  ·  Harder feet higher

R1R2—
C2

Wall walk-up

6 reps · ×2

Feet on the wall; walk the hands in toward it, then walk back out under control.

Easier walk in halfway  ·  Harder closer to the wall

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
A1Half-kneeling overhead pressslow reps in 60 s —
A2Tall-kneeling press10 reps
B1Renegade rowsslow reps in 60 s —
B2Plank row hold4 × 10 s/side
C1Wall handstand leanslow reps in 60 s —
C2Wall walk-up6 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-U