Effective Fitness Training

Functional Fitness
Coach
Effective Fitness

This 9-week shoulder stability program is designed to improve your mobility, stability, and strength to ultimately decrease your experience of pain and discomfort.

It is a 3 day a week program that lasts 10-20 minutes. It can easily be added to your current fitness routine.

No amount of stretching will create long term change, only a well thought out loading progression will make a permanent change. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 9-week program
Sunday
Made 2 Move - Shoulder Rebuild: Week 1 Day 1

A1

Shoulder External Rotation - Banded

2 x 20

A2

Floor Angel - Supine on Floor

2 x 25

B1

Landmine Press - Standing, Single Arm

2 x 20

B2

Thoracic Rotation - Quadruped

2 x 10

C1

Biceps Curl - Eccentric

2 x 10

C2

Triceps Pushdown - Banded

2 x 20

D

Plank - High on Hands

2 x 60

Tuesday
Made 2 Move - Shoulder Rebuild: Week 1 Day 2

A1

Thoracic Extension on Foam Roller

1 x 2:00

A2

Shoulder External Rotation - Banded

2 x 20

B1

Landmine Press - Standing, Single Arm

2 x 20

B2

Press - Prone w/ PVC

2 x 10

C1

Biceps Curl - Eccentric

2 x 10

C2

Triceps Pushdown - Banded

2 x 20

D

Carry - Single Arm Overhead

6 x 15

Thursday
Made 2 Move - Shoulder Rebuild: Week 1 Day 3

A1

Y's & T's - Incline

2 x 10

A2

Shoulder External Rotation - Banded

2 x 20

B1

Landmine Press - Standing, Single Arm

2 x 20

B2

Thoracic Rotation - Quadruped

2 x 10

C1

Biceps Curl - Eccentric

2 x 10

C2

Triceps Pushdown - Banded

2 x 20

D

Plank - High on Hands

2 x 60

Coach
coach-avatar Effective Fitness

We are a team of Police Officers, Strength & Conditioning Coaches, Defensive Tactics Experts and Physical Therapists working together to achieve one goal: Making more effective Police Officers.

Shoulder Stability Program