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

Upside down.
Full range.
Full strength.

The hardest shoulder work in the programme — the full get-up, the wall hold and the dive-bomber.

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

Overhead is trainable

Most shoulders that cannot press overhead lack range and control, not permission. Both are built.

Return is judged on symmetry

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

Reach is a whole-body job

Of the 180° of raising your arm, the shoulder joint gives about 120° — the rest comes from the blade and the spine.

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

A

Get up

Full get-up + wall handstand hold
A1

Full get-up

60 s · slow reps

From lying to standing with the bag locked overhead, then reverse every step.

Easier to the hand  ·  Harder heavier

R1R2—
A2

Wall handstand hold

4 × 15 s · ×2

Feet walked up the wall, hands close in; hold with the ribs down and arms locked.

Easier feet lower  ·  Harder feet higher

R1R2
B

Dip and dive

Chair dips + dive-bomber
B1

Chair dips

60 s · slow reps

Hands on the seat, elbows straight back; lower until the elbows reach 90° and press.

Easier knees bent, feet close  ·  Harder feet on a second chair

R1R2—
B2

Dive-bomber push-ups

8 reps · ×2

Hips high; dive the chest through low, finish chest up, then reverse the path.

Easier hands on a chair  ·  Harder slower

R1R2
C

Fast hands

Punch drill + single-arm plank
C1

Fast alternating punches

60 s · slow reps

Hands high, chin down; punch fast and straight, returning the hand every time.

Easier slower  ·  Harder add a slip between

R1R2—
C2

Single-arm plank hold

4 × 10 s/side · ×2

Plank on one forearm, feet wide; stay square, hips level, breathe.

Easier on the knees  ·  Harder feet closer

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
A1Full get-upslow reps in 60 s —
A2Wall handstand hold4 × 15 s
B1Chair dipsslow reps in 60 s —
B2Dive-bomber push-ups8 reps
C1Fast alternating punchesslow reps in 60 s —
C2Single-arm plank hold4 × 10 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-AC