Shoulder Evaluation
Phase 2: Strength - Horizontal Plane
Phase 3A: Strength - Transitioning to the Vertical Plane
Phase 3B: Strength - Vertical Plane
Phase 4: Reactive Strength
Phase 5: Preparing for Contact


This phase of training is focussed on establishing a solid foundation of mobility, activation and stability around the shoulder joint. They are all fundamental qualities to have before you move on to some of the more challenging exercises in the phases of training that follow. The exercises include din this phase will also make up the bulk of your activation and warm up drills as you move through the rest of the program.

We have written this phase over a 2 week block completing 2 sessions per week. It gives you plenty of time to fit in lower body and cardio work whilst still working through the shoulder work.