How long is the program?
The program is designed for 3 days per week at about 30 minutes per session. It will have two phases as part of the program, each lasting 3-4 weeks, for a total of 6-8 weeks of the program. You will repeat the same exercises throughout the first phase with progressions of the exercises and/or reps for phase two to ensure progressive overload to continue to build strength. You may continue the program for longer than 6-8 weeks if you prefer as well!
What equipment do I need?
- You will need big looped bands or therabands. For a big looped band, I use the 5-15 lb band from Rubberbanditz. This band can be used for a fair amount of the exercises, as we are targeting smaller muscles, so you don’t need much resistance. If the 5-15 lb band is too heavy, you can also use therabands, which is what is often used in a physical therapy clinic.
- Two lacrosse or tennis balls OR a peanut and a single lacrosse or tennis ball.
- 1-5 pound (0.5-3kg) weights – these can be plates, dumbbells, water bottles/canned beans, ankle weights, etc.
Can I do this with my other programs?
Yes! You can do this program by itself or with other programs. If you choose to do it in combination with another program, I recommend adjusting volume to the appropriate level and ensuring you allow 48 hours between working the same body part. You can use the shoulder prehab program’s warm up as your warm up for an upper body day, then perform the prehab either before or after your workout, and then perform the cool down at the end.
Does doing this program prevent me from a shoulder injury?
This program can reduce the risk of injury, but you cannot eliminate the risk of injury in daily life or in sport. This program can help keep your shoulders strong to increase their capacity for things you may do, but unfortunately there is no way to guarantee you stay injury free.
I have ___ shoulder injury. Will this program help?
This program is NOT designed to treat any specific shoulder injury. It is designed to reduce the risk of injury via development of some of the smaller, often overlooked muscles of the shoulder and encourage balanced shoulder strength. If you currently have a shoulder injury, make sure you are cleared by either your physician, physical therapist, or other medical provider prior to starting this program.
Who is this program good for?
Whether you are just starting working out, have had a previous injury to the shoulder and want to prevent future injuries, or just place a high demand on your shoulders with your sport, you can benefit from this program! It can be specifically used for rock climbers, ninja warriors, circus artists, or other upper body dominant athletes to help reduce risk with their sport or art.
How much is the program?
$50 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!
Prehab vs. Rehab
Prehab focuses on injury prevention and is designed to reduce injury risk. Prehab is designed to be performed before an injury has occurred.
Rehabilitation occurs after an injury has taken place with the goal to calm the tissues down to allow for healing and restore mobility and strength to improve function so you can return back to your prior level of function.
What if I don’t like the program?
As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email firstname.lastname@example.org with any questions you have!