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SHOULDER PERTURBATIONS (OH BANDED)

This late stage shoulder rehab drill will help restore neuromuscular control and proprioception to the shoulder (dynamic stability and joint control). The band will shoot the arm backwards and the brain has to then respond and control the shoulder from being pushed too far back into extension. General prescription: 2-5 sets, 5-20 reps each side.

SHOULDER PERTURBATIONS (WALL BALL)

This late stage shoulder rehab drill will help restore proprioception and neuromuscular control to the shoulder (dynamic stability and joint control). The aim is to focus on quality reps rather than quantity. General prescription: 2-5 sets, 5-20 reps each side.

SA OH TRICEPS EXTENSION

This tricep variation is extremely friendly on the elbows and trains the triceps well in their middle-lengthened position. It also has the added bonus of improving shoulder protraction mobility. General prescription: 3-5 sets, 8-15 reps each side.

STANDING WALL BALLS

Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This standing variation is at sub-max intensity for general rotation capacity. General prescription: 10-20 each side for capacity.

POGO JUMPS (PROGRESSIONS)

Pogos are a great exercise for impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops (DL and SL). Progress from double leg to single leg as tolerated.

POGO JUMPS (BAND-ASSISTED)

This band-assisted variation can be useful in early impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops. Progress to standard pogo variations as tolerated.

WALL BALL SLAM (HALF-KNEELING CAPACITY)

Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is at sub-max intensity for general rotation capacity. General prescription: 10-20 each side for capacity.

KB SUPINE SA PRESS

The upside down KB press is an exercise that challenges shoulder neuromuscular control with an unstable load (a factor the body needs to respond to regularly unlike unstable surfaces such as the bosu ball).  General prescription: 3-5 sets, 5-15 reps each side.

WALL HALF-KNEELING KB PRESS

The half-kneeling wall press is an exercise that challenges shoulder neuromuscular control with an unstable load (a factor the body needs to respond to regularly unlike unstable surfaces such as the bosu ball). Using the wall as a reference point will increase stability and decrease compensation from the lower back and hips.  General prescription: 3-5 […]

THORACIC ROTATION (SIDE-LYING PROTRACTION)

The side lying rotation drill will help improve rotation of the upper back and hips whilst training the ability of the shoulder to protract. It can be used as a quick warm-up drill, rehab/neuromuscular control drill or just an accessory in general strength training to improve rotation in individuals who don’t rotate their upper spine […]

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