REBUILD

REBUILD - the next step up.  This 6-week programme is for those who have regained basic movement but still lack the strength to train freely. It build on our RESTORE programme to give your shoulders everything they need to hand load, stress and life. 

It is designed to build optimal shoulder mechanics, control, and resilience. It focuses on developing mobility, motor control, endurance, and stability, ensuring your shoulders are strong, pain-free, and ready for the demands of training, sport, and daily life.

It's a structured, progressive plan - delivered via an app with video tutorials of every exercise and detail on training frequency, reps and sets. Not a random list of band exercises.

WHAT'S INCLUDED?

• A structured 6-week training programme split into two phases  (3 weeks per phase) progressing in complexity and intensity.

• 3 sessions per week.

Block One: Motor Control and Endurance

We focus on refining movement patterns, improving muscular endurance, and reinforcing joint stability. We'll ensure your shoulders can handle sustained effort and repeated movement with control and precision.

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Block Two: Strength and Dynamic Movement

With a solid foundation in place, the second block focuses on heavier loads, strength development, and dynamic movements. You’ll take on more complex exercises that challenge your ability to generate and control force at higher intensities and in tougher positions, giving your shoulder greater movement options.

This program is designed for athletic individuals who want to:

• Get out of pain without stopping training completely.

• Regain strength and control in their shoulder so they can lift, train, and compete with confidence.

• Break the cycle of recurring injuries and stop modifying workouts just to avoid pain.

• Rebuild long-term shoulder resilience, not just find a short-term fix.

It might NOT be for your if:

• You've recently experienced surgery or a traumatic shoulder injury, such as a dislocation, and not yet sought physiotherapy support

• You have significant shoulder instability and you don't feel your shoulder is trustworthy

• You're in high levels of pain

• You have a very stiff shoulder or some level of debilitation in the upper limb.