Shoulder Performance Program (Impingement Support)

Advanced 6-Week Progressive Shoulder Performance Program

Program Description

A structured 6-week program designed to enhance shoulder mobility, stability, and strength. Built for athletes and active individuals managing shoulder challenges, the system progresses through evidence-based exercises to support confident movement and return-to-sport readiness.

6-Week Phase Overview

Transform your shoulder performance with our scientifically-structured three-phase progression of 26 functional exercises designed to build lasting stability and strength.

PHASE 1: Mobility & Activation (Weeks 1-2)

• Goal: Establish baseline mobility and controlled activation

• Focus: 6 essential exercises targeting mobility, scapular awareness, and gentle loading

• Outcomes: Improved daily function, foundation for strength phases

Key Exercises:

• Cross-Body & Sleeper Stretch (mobility focus)

• Assisted Shoulder Mobility (controlled range)

• Basic rotator cuff activation drills

PHASE 2: Strength Foundation (Weeks 3-4)

• Goal: Build strength and refine scapular control

• Focus: 14 progressive exercises emphasising postural correction and muscular balance

• Outcomes: Confident overhead reach, improved control at training intensities

Key Exercises:

• Wall Slides & Face Pulls (postural stability)

• External rotation strengthening

• Prone posterior chain activations

PHASE 3: Performance Integration (Weeks 5-6)

• Goal: Prepare for sport-specific performance and movement resilience

• Focus: 26 total exercises integrating stability, overhead capacity, and dynamic movement patterns

• Outcomes: Confident return to training with enhanced resilience and functional strength

Key Exercises:

• Prone Y-T-I Series (comprehensive stability)

• Overhead carries & functional lifts

• Integrated sport-specific drills

Success Timeline

• Week 1: Mobility foundation

• Week 2: Daily functional strength

• Week 4: Overhead confidence

• Week 6: Sport-ready performance