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

Drive it.
Catch it.
Control the way down.

Power up, control down — and the pulling to match every press.

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

Eccentric control

Lowering a load is where shoulders are usually hurt and where control is usually missing.

The force couple

Deltoid pulls the arm up, the cuff pulls it down and in. Lose the second and the first grinds.

Pain is not damage

Pain is an alarm, not a measure of tissue harm. It can stay switched on long after tissues have healed.

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

A

Drive

Push press + Z-press
A1

Push press

60 s · slow reps

Dip with the legs, drive the bags overhead, lower slowly to the shoulders.

Easier strict press  ·  Harder heavier

R1R2—
A2

Z-press

10 reps · ×2

Sitting on the floor, legs straight; press overhead with nothing to lean on.

Easier against a wall  ·  Harder heavier

R1R2
B

Open the chest

Fly + floor press
B1

Chest fly with jugs

60 s · slow reps

On your back, soft elbows; open the arms wide to the floor and squeeze back together.

Easier lighter  ·  Harder slower out

R1R2—
B2

Close-grip floor press

12 reps · ×2

Elbows tucked to the ribs; press up and lower until the upper arms touch the floor.

Easier lighter  ·  Harder 3-s lowering

R1R2
C

Pull down

Towel pull-down + straight-arm pull
C1

Towel door pull-down

60 s · slow reps

Towel over a high handle; pull the hands down to the chest, elbows driving back.

Easier less tension  ·  Harder kneel further back

R1R2—
C2

Straight-arm pull-down

12 reps · ×2

Arms straight; pull the towel down to the thighs, keeping the elbows locked.

Easier less tension  ·  Harder pause at the bottom

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
A1Push pressslow reps in 60 s —
A2Z-press10 reps
B1Chest fly with jugsslow reps in 60 s —
B2Close-grip floor press12 reps
C1Towel door pull-downslow reps in 60 s —
C2Straight-arm pull-down12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-V