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

One arm.
Overhead.
Nothing wobbles.

Single-arm overhead under real load, plus the overhead squat — the honest test of shoulder range.

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

Return is judged on symmetry

Readiness for overhead work is judged on range and strength compared with the other side, not on time passed.

A stiff mid-back costs range

Thoracic extension adds to overhead reach. Free the mid-back and the shoulder gains range for nothing.

Gentle beats aggressive

For a stiff shoulder, stretching within pain limits produces better outcomes than pushing hard into pain.

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

A

Upside down press

Bottoms-up press + one-arm press
A1

Bottoms-up press

60 s · slow reps

Jug upside down at the shoulder; press it overhead keeping it vertical.

Easier lighter  ·  Harder slower

R1R2—
A2

Single-arm overhead press

10/side · ×2

Ribs down, glutes tight; press one bag overhead, finish beside the ear.

Easier lighter  ·  Harder heavier

R1R2
B

Stick overhead

Stick raise + overhead squat
B1

Stick front raise to overhead

60 s · slow reps

Broomstick in both hands; raise it from the thighs to fully overhead and back.

Easier narrower grip  ·  Harder light bar or bag

R1R2—
B2

Overhead squat with a stick

10 reps · ×2

Stick locked overhead, arms wide; squat keeping it behind the ears.

Easier stick on the shoulders  ·  Harder hold a light pack

R1R2
C

Side wall

Side plank reach + full side plank
C1

Side plank reach-through

60 s · slow reps

Side plank; reach the top arm under the body and open it back to the ceiling.

Easier on the knees  ·  Harder slower

R1R2—
C2

Side plank — full

4 × 15 s/side · ×2

Feet stacked, hips high, straight line; hold with the shoulder stacked over the elbow.

Easier knees down  ·  Harder top arm overhead

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
A1Bottoms-up pressslow reps in 60 s —
A2Single-arm overhead press10/side
B1Stick front raise to overheadslow reps in 60 s —
B2Overhead squat with a stick10 reps
C1Side plank reach-throughslow reps in 60 s —
C2Side plank — full4 × 15 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-W