MoPro
TrainersEye · Shoulder Health
Shoulder Rehab Z
Trainer's Eye
Phase 5 · Strength and return · Session Z

Throw it.
Stop it.
That is the skill.

Accelerate and decelerate: the shoulder must brake a moving arm, which is where most injuries actually happen.

  • Zsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Eccentric control

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

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

Warm before range

A warm shoulder moves further. That is why the first minutes of every session are easy.

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

A

Snap

Towel snap + eccentric lowers
A1

Towel snap — overhead

60 s · slow reps

Towel in one hand; snap it down from overhead and control the arm to a stop.

Easier slower  ·  Harder longer towel

R1R2—
A2

Eccentric lowers from overhead

10/side · ×2

Press up with two hands, lower with one over five seconds; repeat.

Easier lighter  ·  Harder slower still

R1R2
B

Chop

Overhead chop + half-kneel chop
B1

Overhead stick chops

60 s · slow reps

Stick overhead; chop it down and across to the opposite hip, then back up.

Easier lighter  ·  Harder faster, controlled

R1R2—
B2

Half-kneeling chop

10/side · ×2

Half-kneeling; take the bag from the high shoulder down across to the far hip.

Easier lighter  ·  Harder tall-kneeling

R1R2
C

Fast and steady

Fast circles + plank walk-outs
C1

Fast arm circles

60 s · slow reps

Arms out; circle as fast as you can stay controlled, changing direction at 30 s.

Easier slower  ·  Harder bigger circles

R1R2—
C2

Plank walk-outs

10 reps · ×2

From standing, hinge and walk the hands to a plank and back, hips level.

Easier shorter walk  ·  Harder add a push-up

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. Speed and control last: the shoulder must catch load, not just lift it.
  2. Every fast rep is judged on how it stops, not how it starts.
  3. Keep the pain rule for life: 4/10 during, settled by morning.
  4. Two sessions a week after session 30 — shoulders are maintained, not fixed.

Tick it off

MovementRound 1Round 2Best
A1Towel snap — overheadslow reps in 60 s —
A2Eccentric lowers from overhead10/side
B1Overhead stick chopsslow reps in 60 s —
B2Half-kneeling chop10/side
C1Fast arm circlesslow reps in 60 s —
C2Plank walk-outs10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-Z