SUPINE SHOULDER STABILITY

This late stage shoulder rehab drill will help restore neuromuscular control and proprioception to the shoulder (dynamic stability and joint control). It will also help in decreasing apprehension and increasing range of motion and eccentric strength. General prescription: 2-5 sets, 5-15 reps each side.

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 HIGH INCLINE DB SH PRESS

The anterior delt is better trained slightly back from “vertical” and this set-up improves the loading and positioning of the shoulder. This single arm variation will help to maximise strength, growth and overall shoulder progress. General prescription: 3-5 sets, 5-20 reps.

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 […]

SCAPTION RAISE

The scaption range is useful for improving general coordination, strength and endurance of the muscles that attach and move the scapula. It isn’t a great exercise for “hypertrophy”, but that isn’t its purpose. General prescription: 3-5 sets, 5-20 reps.

PUSH-UP

The push up is one of the best bang for your back upper body exercises an individual can do. No matter how “strong” someone gets, there will also be a way to increase the difficulty of the push up. The push up is great for chest, tricep and shoulder development, but also encouraging good movement […]

LANDMINE PRESS

This shoulder press variation provides a neuromuscular control challenge to the shoulder whilst pressing above head. Whilst it isn’t optimal for hypertrophy as the ability to press a heavy load will be limited by the decreased stability, it is a great tool for shoulder coordination, strength and overall health. General prescription: 3-5 sets, 5-15 reps […]

PUSH-UP (PLUS)

The push-up plus improves the protraction ability of the shoulder joint by recruiting the serratus anterior at the top of the movement. It is not only beneficial for training the serratus, but overall shoulder health by improving the range of motion to which the shoulder is challenged. General prescription: 3-5 sets, 5-30 reps.

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