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

Thirty sessions.
Both arms.
Same numbers.

Graduation: the range test, the press test and the endurance test — left against right, written down.

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

Instability versus stiffness

A shoulder that feels loose needs control work; a shoulder that feels blocked needs range. The two plans are opposite.

Cuff tears are common and quiet

Full-thickness rotator cuff tears are found in a large share of pain-free shoulders over sixty. A finding is not a diagnosis.

Frozen shoulder has three stages

Freezing, frozen and thawing. It usually resolves, but it takes many months — and movement shortens the road.

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

A

Range test

Wall slide test + reach behind
A1

Wall slide range test

60 s · slow reps

Back on the wall; count clean full slides overhead with the wrists never leaving it.

Easier arms lower  ·  Harder slower

R1R2—
A2

Hand-behind-back reach test

10 × 5 s · ×2

Reach up the back as far as it goes on each side; mark the level and compare.

Easier towel assisted  ·  Harder hold ten seconds

R1R2
B

Strength test

Press test + row test
B1

Overhead press test

60 s · slow reps

Count clean presses in 60 s with a load you can manage — record both arms.

Easier lighter  ·  Harder heavier

R1R2—
B2

Single-arm row test

12/side · ×2

Same load both sides; note which side fails first — that is the one to keep training.

Easier lighter  ·  Harder heavier

R1R2
C

Endurance test

Push-up test + carry test
C1

Push-up test

60 s · slow reps

As many clean push-ups as you can in 60 s — chest to fist height every rep.

Easier on the knees  ·  Harder feet elevated

R1R2—
C2

Carry test

3 × 30 s · ×2

Heaviest bags you can hold with a tall posture; time the hold and write it down.

Easier lighter  ·  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
A1Wall slide range testslow reps in 60 s —
A2Hand-behind-back reach test10 × 5 s
B1Overhead press testslow reps in 60 s —
B2Single-arm row test12/side
C1Push-up testslow reps in 60 s —
C2Carry test3 × 30 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-AD