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

Hold longer.
Last longer.
The cuff is endurance.

Endurance day: the quality that decides whether the shoulder is still comfortable at the end of a long day.

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

Endurance over maximum

Cuff endurance, not peak strength, is what fails first and what predicts symptoms returning.

Sleep drives shoulder pain

Night pain is the most common complaint in shoulder problems, and poor sleep raises next-day pain sensitivity.

Maintenance is the cure

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

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

A

Rotate for a minute

ER endurance + scaption endurance
A1

External rotation endurance

60 s · slow reps

Light tension, elbow pinned; keep rotating for the full minute without stopping.

Easier less tension  ·  Harder more tension

R1R2—
A2

Scaption endurance set

25 reps · ×2

Light or no weight; raise to shoulder height 25 times without losing the thumb-up.

Easier no weight  ·  Harder light weights

R1R2
B

Hold the shape

Overhead wall sit + plank
B1

Wall sit with arms overhead

60 s · seconds held

Thighs parallel on the wall, arms straight overhead touching it; count seconds.

Easier arms at shoulder height  ·  Harder hold light jugs

R1R2—
B2

Front plank

45 s hold · ×2

Elbows under the shoulders, glutes on, ribs down; breathe the whole time.

Easier on the knees  ·  Harder one foot lifted

R1R2
C

Carry far

Carry march + prone hold
C1

Loaded march

60 s · steps to beat

Two heavy bags; march tall, knee to hip height, shoulders set down and back.

Easier lighter  ·  Harder pause knee up

R1R2—
C2

Prone T-Y hold

4 × 15 s · ×2

Face down; hold a T for 15 s, then a Y for 15 s, thumbs up, neck long.

Easier shorter holds  ·  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. 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
A1External rotation enduranceslow reps in 60 s —
A2Scaption endurance set25 reps
B1Wall sit with arms overheadseconds held —
B2Front plank45 s hold
C1Loaded marchsteps in 60 s —
C2Prone T-Y hold4 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-AB