Scapular Pull Up Hold (Passive & Active) – Slow Iso Holds

Grab the bar and don’t let go. Develops basic strength foundation through grip/hand/arm/shoulder strength-endurance while decompressing the spine. Requires something from which to hang. Read More

Scapular Pull Ups – Rotator Cuff & Grip Training

Develops patterning for safely retracting the shoulder blades, builds a basic strength foundation through grip/hand/arm/shoulder strength-endurance while decompressing the spine. Requires something from which to hang. Read More

Statue of Liberty’s – Shoulder Prehab

An unweighted overhead shoulder movement developing a beginner foundation. Helps any overhead athlete, especially those whose sport involves external rotation of the shoulder, like overhead throwers. Read More

Push Up Hold (Bottom Position) – Slow Iso Holds

A hold where you’re pulling yourself down into the bottom of a push up position. Develops basic strength foundation for the entire rotator cuff while training strength at a greater range of motion in the chest. Read More

Walking 3-Way Shoulder Raises – Shoulder Prehab

“Via Dr. Tommy John, I heard the story of his father (lefty pitching great Tommy John, the namesake of a UCL surgery at epidemic levels for baseball pitchers) rehabbing from his famous throwing arm injury. His program was simple – there was no protocol for the surgery at the time, so he simply listened to his body.  His plan?  …Walk the warning track in the outfield every day during batting practice while doing Walking 3-Way Shoulder Raises for 45-60 minutes with 5 lb. hand weights.” Read More

Training Foundation: Intermediate

A progression from the Beginner Program, which includes Olympic Style lifts. Designed to be restorative and rehabilitative in nature. Can be performed anywhere with minimal. Prepares the entire body to absorb force and adds more dynamic movements and high-weight/low-volume strength work to an already growing strong foundation. Read More