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

Push hard.
Pull harder.
Stay square.

Full-strength pushing and pulling with a stable trunk, plus getting a load off the floor and overhead.

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

Push and pull in balance

Pull at least as much as you push. A shoulder trained only in pressing loses the back of the joint.

Both shoulders lose out

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

Load close, arm true

A load held away from the body multiplies what the shoulder must control. Keep it close and stacked.

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

A

Push

Tempo push-ups + archer push-up
A1

Tempo push-ups

60 s · slow reps

Three seconds down, one second up — count only the reps you controlled.

Easier on the knees  ·  Harder feet elevated

R1R2—
A2

Archer push-ups

8/side · ×2

Lower toward one hand with the other arm straight out to the side.

Easier hands on a chair  ·  Harder lower and slower

R1R2
B

Pull

Elevated row + single-arm towel row
B1

Inverted row — tempo

60 s · slow reps

Under the table; pull in one second, lower for three, chest to the edge.

Easier knees bent  ·  Harder feet elevated

R1R2—
B2

Single-arm towel row

10/side · ×2

Towel round a handle in one hand; lean back and pull, no trunk rotation.

Easier stand more upright  ·  Harder feet further forward

R1R2
C

Carry and rise

Overhead march + get-up
C1

Overhead hold march

60 s · steps to beat

One jug locked overhead; march tall with the knee to hip height each step.

Easier hold at the shoulder  ·  Harder heavier

R1R2—
C2

Turkish get-up to the hand

8/side · ×2

From lying, bag pressed up; rise to the elbow then the hand, eyes on the bag.

Easier to the elbow  ·  Harder heavier

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
A1Tempo push-upsslow reps in 60 s —
A2Archer push-ups8/side
B1Inverted row — temposlow reps in 60 s —
B2Single-arm towel row10/side
C1Overhead hold marchsteps in 60 s —
C2Turkish get-up to the hand8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-AA