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

Twenty-four in.
Overhead
is yours again.

Phase 4 check-in: the carry medley, the thruster and the hardest pressing and pulling in the programme.

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

Carries build the shoulder

Walking with load trains the cuff, the blade and the grip together, upright, exactly as life demands.

Maintenance is the cure

Shoulders keep what they are given. Two sessions a week holds thirty days of work in place.

Hand behind the back

Internal rotation range is what lets you fasten a bra, reach a back pocket or wash your back. Train it deliberately.

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

A

Carry it all

Carry medley + thruster
A1

Overhead carry medley

60 s · steps to beat

Twenty steps overhead, twenty at the shoulder, twenty at the side — tall throughout.

Easier lighter  ·  Harder heavier

R1R2—
A2

Backpack thruster

10 reps · ×2

Squat with the pack at the chest, stand and press it overhead in one movement.

Easier no press  ·  Harder heavier

R1R2
B

Upside down walk

Wall walk + elevated pike
B1

Wall walk — full

60 s · slow reps

Feet up the wall, hands walking in as far as you can control, then back out.

Easier halfway  ·  Harder closer to the wall

R1R2—
B2

Elevated pike push-ups

10 reps · ×2

Feet on a chair, hips stacked; lower the crown toward the floor and press up.

Easier feet on the floor  ·  Harder slower

R1R2
C

Pull heavy

Feet-up row + Y-T-W
C1

Inverted row — feet elevated

60 s · slow reps

Feet on a chair under the table; pull the chest to the edge, body straight.

Easier feet on the floor  ·  Harder pause at the top

R1R2—
C2

Prone Y-T-W

8 each · ×2

Face down, thumbs up; Y, then T, then W, holding each two seconds.

Easier one letter  ·  Harder light weights

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 carry medleysteps in 60 s —
A2Backpack thruster10 reps
B1Wall walk — fullslow reps in 60 s —
B2Elevated pike push-ups10 reps
C1Inverted row — feet elevatedslow reps in 60 s —
C2Prone Y-T-W8 each
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-X