Disclaimer

The information presented throughout this book and/or its accompanying books
is not intended as medical advice or to be a substitute for medical counseling
but intended for educational purposes only. This information may be used in
conjunction with the guidance and care of your physician. Before undertaking any
information that follows, consult with your physician to be screened appropriately
and be clear of any health concerns. If you do not obtain your physician’s consent
and/or choose not to work with your physician during the time following any of the
information outlined or any programs, you are agreeing to accept full responsibility
for your actions and any potential risks. Choosing to follow the information that
follows, you recognize that despite all precautions taken by E3 Rehab LLC, there is
potential risk of injury/illness associated with the use of any following information
and you expressly acknowledge such risk and waive, relinquish, and release any
claim which you may have against E3 Rehab LLC or their respective affiliates as
a result of any future physical injury or illness incurred in connection with, or as
a result of, the use or misuse of this program. As well, there are inherent risks
associated with physical activity and exercise, as well as going to a gym, and the
aforementioned individuals are not to be held responsible should injury occur due
to these factors.

All documents included are the intellectual property of E3 Rehab LLC and are
not to be copied, sold, published, posted, or redistributed either in part or in full
without our written consent. Unauthorized distribution of this document is strictly
prohibited. All violations will be prosecuted to the fullest extent of the law.

SHOULDER RESILIENCE - ATHLETE 2

 Before You Get Started
Welcome! Thank you for putting your trust in us by purchasing this program! Before
getting started with the exercises, we ask that you read through the accompanying
Shoulder Resilience PDF. We also ask that you watch this video tutorial to best
understand how to use this program.

Please Watch This Tutorial

How To Use The Athlete Program

Note: If you plan on using the Excel document to perform the program and track
your progress, please watch this tutorial.

If you want to ask us any questions, be sure to join our private

E3 Rehab Facebook Group.

SHOULDER RESILIENCE - ATHLETE 3

 Program Overview
Frequency
2 days per week with Optional Day 3
At least 2 days of rest between Days 1 & 2
At least 1 day of rest between Optional Day 3 and Days 1 or 2

Total Time Per Session

Days 1 & 2: Optional Day 3:
35-65 minutes 20-35 minutes

Equipment
Minimum equipment needed: Preferred equipment:
Bands or dumbbells and medicine balls, Home gym or commercial gym
exercise ball, or small, handheld balls

Exercises Categories
● Warm Up (Day 1, Day 2, Optional Day 3)
● Compound Horizontal/Angled Pushing (Day 1, Day 2)
● Compound Horizontal/Angled Pulling (Day 1, Day 2)
● Compound Vertical Pushing (Optional Day 2)
● Compound Vertical Pulling (Optional Day 2)
● Accessory Category #1 (Day 1, Day 2, Optional Day 3)
● Accessory Category #2 (Day 1, Day 2, Optional Day 3)
● Athletic Exercises (Day 1, Day 2, Optional Day 3)
● Biceps Strengthening (Optional Days 1-3)
● Triceps Strengthening (Optional Days 1-3)
● Shoulder External Rotation Mobility (Optional Days 1-3)

Why might you start with this program?

✓ Interested in comprehensive upper body training that includes sport-
specific shoulder training
✓ 2 days of training sufficient for your goals

SHOULDER RESILIENCE - ATHLETE 4

 Program Layout
1. Fill in the exercise performed for the 2. Sets, reps/time, and rest are provided for each exercise
given exercise category. See exercise category. Some exercise options will be performed for
category section (pages 12-21) for reps, while others will be performed for time. See exercise
exercise options. category section (pages 12-21) for more information.

Week 1
Warm Up Exercise Performed Sets Reps/Time Rest Training Notes
A1 Thoracic Rotation 2-3 30-60 sec each as needed
A2 Shoulder Flexion 2-3 30-60 sec as needed
A3 Weight Bearing 2-3 30-60 sec as needed

Day 1 Exercise Performed Sets Reps/Time Rest Training Notes

A1 Compound Horizontal/Angled Pushing 3-4 8-20 reps ~1-2 min
A2 Compound Horizontal/Angled Pulling 3-4 8-20 reps ~1-2 min
B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min
B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min
C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min
D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min
D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min
E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed
E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 2 Exercise Performed Sets Reps/Time Rest Training Notes

Compound Horizontal/Angled Pushing 8-20 reps
A1 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
3. Exercise
Compound blocks arePushing
Vertical color (Optional)
coded to indicate exercise groupings.
8-15 reps/30-60 sec 4. Section for you to
For example perform one set of A1 and then one set of A2.
Compound Horizontal/Angled Pulling 8-20 reps record notes, if desired.
Repeat for desired sets before moving onto B block.
A2 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pulling (Optional) 5-15 reps
B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min
B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min
C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min
D1
Please Watch This
Biceps Strengthening (Optional) 2-3
Tutorial
8-15 reps ~1-2 min
D2
How To Use The Athlete
Triceps Strengthening (Optional) 2-3
Program
8-15 reps ~1-2 min
E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed
E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 3 Exercise Performed Sets Reps/Time Rest Training Notes

A1 Compound Horizontal/Angled Pushing
SHOULDER 3-4 - ATHLETE
RESILIENCE 8-20 reps ~1-2 min 5
 Week 1
Warm Up Exercise Performed Sets Reps/Time Rest Training Notes
A1 Thoracic Rotation 2-3 30-60 sec each as needed

A2 Shoulder Flexion 2-3 30-60 sec as needed

A3 Weight Bearing 2-3 30-60 sec as needed

Day 1 Exercise Performed Sets Reps/Time Rest Training Notes

A1 Compound Horizontal/Angled Pushing 3-4 8-20 reps ~1-2 min

A2 Compound Horizontal/Angled Pulling 3-4 8-20 reps ~1-2 min

B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 2 Exercise Performed Sets Reps/Time Rest Training Notes

Compound Horizontal/Angled Pushing 8-20 reps
A1 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pushing (Optional) 8-15 reps/30-60 sec
Compound Horizontal/Angled Pulling 8-20 reps
A2 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pulling (Optional) 5-15 reps
B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 3 (Optional) Exercise Performed Sets Reps/Time Rest Training Notes

A1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

A2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

B1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

C1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

C2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

D2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

SHOULDER RESILIENCE - ATHLETE 6

 Week 2
Warm Up Exercise Performed Sets Reps/Time Rest Training Notes
A1 Thoracic Rotation 2-3 30-60 sec each as needed

A2 Shoulder Flexion 2-3 30-60 sec as needed

A3 Weight Bearing 2-3 30-60 sec as needed

Day 1 Exercise Performed Sets Reps/Time Rest Training Notes

A1 Compound Horizontal/Angled Pushing 3-4 8-20 reps ~1-2 min

A2 Compound Horizontal/Angled Pulling 3-4 8-20 reps ~1-2 min

B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 2 Exercise Performed Sets Reps/Time Rest Training Notes

Compound Horizontal/Angled Pushing 8-20 reps
A1 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pushing (Optional) 8-15 reps/30-60 sec
Compound Horizontal/Angled Pulling 8-20 reps
A2 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pulling (Optional) 5-15 reps
B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 3 (Optional) Exercise Performed Sets Reps/Time Rest Training Notes

A1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

A2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

B1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

C1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

C2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

D2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

SHOULDER RESILIENCE - ATHLETE 7

 Week 3
Warm Up Exercise Performed Sets Reps/Time Rest Training Notes
A1 Thoracic Rotation 2-3 30-60 sec each as needed

A2 Shoulder Flexion 2-3 30-60 sec as needed

A3 Weight Bearing 2-3 30-60 sec as needed

Day 1 Exercise Performed Sets Reps/Time Rest Training Notes

A1 Compound Horizontal/Angled Pushing 3-4 8-20 reps ~1-2 min

A2 Compound Horizontal/Angled Pulling 3-4 8-20 reps ~1-2 min

B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 2 Exercise Performed Sets Reps/Time Rest Training Notes

Compound Horizontal/Angled Pushing 8-20 reps
A1 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pushing (Optional) 8-15 reps/30-60 sec
Compound Horizontal/Angled Pulling 8-20 reps
A2 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pulling (Optional) 5-15 reps
B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 3 (Optional) Exercise Performed Sets Reps/Time Rest Training Notes

A1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

A2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

B1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

C1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

C2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

D2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

SHOULDER RESILIENCE - ATHLETE 8

 Week 4
Warm Up Exercise Performed Sets Reps/Time Rest Training Notes
A1 Thoracic Rotation 2-3 30-60 sec each as needed

A2 Shoulder Flexion 2-3 30-60 sec as needed

A3 Weight Bearing 2-3 30-60 sec as needed

Day 1 Exercise Performed Sets Reps/Time Rest Training Notes

A1 Compound Horizontal/Angled Pushing 3-4 8-20 reps ~1-2 min

A2 Compound Horizontal/Angled Pulling 3-4 8-20 reps ~1-2 min

B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 2 Exercise Performed Sets Reps/Time Rest Training Notes

Compound Horizontal/Angled Pushing 8-20 reps
A1 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pushing (Optional) 8-15 reps/30-60 sec
Compound Horizontal/Angled Pulling 8-20 reps
A2 ---------------------OR--------------------- 3-4 ----------OR---------- ~1-2 min
Compound Vertical Pulling (Optional) 5-15 reps
B1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

B2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

C1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

D1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

E1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

E2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

Day 3 (Optional) Exercise Performed Sets Reps/Time Rest Training Notes

A1 Shoulder Accessory Category #1 3-4 10-20 reps/30-60 sec ~1-2 min

A2 Shoulder Accessory Category #2 3-4 10-20 reps/30-60 sec ~1-2 min

B1 Athletic Exercises 2-3 5-10 reps/30-60 sec ~1-2 min

C1 Biceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

C2 Triceps Strengthening (Optional) 2-3 8-15 reps ~1-2 min

D1 External Rotation ROM (Optional) 2-3 30-60 sec each as needed

D2 External Rotation Strength (Optional) 2-3 30-60 sec as needed

SHOULDER RESILIENCE - ATHLETE 9

 4 Week Review
You finished 4 weeks. Great work! Now what?

Each program is split into 4 week blocks, so you can frequently reassess your
situation.

● Are things going well with the current program? Stick with it for another 4
weeks.
● Is the current program too difficult or requires too much time? Choose a
simpler program.
● Is the current program too easy or do you want to spend more time
training? Choose a more advanced program.

Regardless if you repeat the same program for 4 consecutive blocks or move
between programs, we recommend training and applying the information from the
main PDF for a minimum of 16 weeks.

Don’t forget to reflect on your goals if you haven’t done so already!

Note: If you are going to repeat the current program, you can edit this same PDF or
open and save a new PDF.

SHOULDER RESILIENCE - ATHLETE 10

 Shoulder Resilience Exercises
The following pages outline the exercise categories and provide video tutorials and
demonstrations of each exercise.

Every exercise category has multiple options to choose from. You will choose the
exercise best suited to your goals, symptoms, function, etc.

SHOULDER RESILIENCE - ATHLETE 11

 Warm Up
The warm up, which is consistent across all programs, includes exercises that focus on
generalized thoracic mobility, shoulder mobility, and weight bearing strength.

Thoracic Rotation (Pick 1) Sets Goal

Side Lying Rotation Tutorial Demo 2-3 30-60 sec each
Quadruped Rotation Tutorial Demo 2-3 30-60 sec each
Half Kneeling Rotation Tutorial Demo 2-3 30-60 sec each
Seated Rotation Tutorial Demo 2-3 30-60 sec each
Staggered Stance Rotation Tutorial Demo 2-3 30-60 sec each
World’s Greatest Stretch Tutorial Demo 2-3 30-60 sec each

Shoulder Flexion (Pick 1) Sets Goal

Supine Shoulder Flexion with Dowel Demo 2-3 30-60 sec
Tutorial
Weighted Supine Shoulder Flexion with Dowel Demo 2-3 30-60 sec
Dumbbell Pullover on Floor Demo 2-3 30-60 sec
Dumbbell Pullover on Bench Demo 2-3 30-60 sec
Tutorial
Dumbbell Pullover Across Bench Demo 2-3 30-60 sec
Dumbbell Pullover Over Bench Demo 2-3 30-60 sec
Prone Shoulder Flexion with Dowel Demo 2-3 30-60 sec
Tutorial
Weighted Prone Shoulder Flexion with Dowel Demo 2-3 30-60 sec
Shoulder Flexion on Wall Tutorial Demo 2-3 30-60 sec
Shoulder Pass Throughs with Dowel Demo 2-3 30-60 sec
Shoulder Pass Throughs with Band Tutorial Demo 2-3 30-60 sec
Band Pull Apart Demo 2-3 30-60 sec
Standing Wall Slide Demo 2-3 30-60 sec
Seated Wall Slide Tutorial Demo 2-3 30-60 sec
Wall Slide on Floor Demo 2-3 30-60 sec

Weight Bearing (Pick 1) Sets Goal

Plank Plus Tutorial Demo 2-3 30-60 sec
Long Lever Plank Plus Tutorial Demo 2-3 30-60 sec
Dolphin Pose Tutorial Demo 2-3 30-60 sec
Downward Dog Tutorial Demo 2-3 30-60 sec
Downward Dog Toe Taps Tutorial Demo 2-3 30-60 sec
Serratus Wall Slide with Pillowcase Demo 2-3 30-60 sec
Tutorial
Serratus Wall Slide with Foam Roller Demo 2-3 30-60 sec

Need help?
How To Modify The Warm-Up
Note: For exercise categories that state “(Pick 1)”, choose 1 exercise to perform that’s tolerable and
fits your goals, preferences, and/or equipment availability.

SHOULDER RESILIENCE - ATHLETE 12

 Shoulder Accessory Category #1
Posterior Shoulder or Scaption/Abduction (Pick 1) Sets Goal
Prone A Demo 3-4 30-60 sec
Prone T Demo 3-4 30-60 sec
Prone Tutorial
Prone Y Demo 3-4 30-60 sec
Prone Angel Demo 3-4 30-60 sec

Elevated Prone A Demo 3-4 10-15 reps

Tutorial
Weighted Elevated Prone A Demo 3-4 10-15 reps
Elevated Prone T Demo 3-4 10-15 reps
Elevated
Weighted Elevated Prone T Demo 3-4 10-15 reps
Tutorial
Elevated Prone Y Demo 3-4 10-15 reps
Weighted Elevated Prone Y Demo 3-4 10-15 reps

Standing A with Band or Cable Tutorial Demo 3-4 10-15 reps

Standing T with Band or Cable Demo 3-4 10-15 reps
Standing
Standing Y with Band or Cable Tutorial Demo 3-4 10-15 reps
Standing Banded Angel Demo 3-4 30-60 sec

Loop Band Shoulder Abduction Isometric Demo 3-4 30-60 sec

Tutorial
Loop Band Shoulder Abduction Demo 3-4 10-20 reps
Scaption Scaption with Dumbbells Tutorial
Demo 3-4 10-15 reps
or Scaption with Band Demo 3-4 10-15 reps
Abduction Shoulder Abduction with Dumbbells Demo 3-4 10-15 reps
Tutorial
Shoulder Abduction with Cable Demo 3-4 10-15 reps each
Butterfly Lateral Raise Tutorial Demo 3-4 10-15 reps

Need help?
How To Modify Painful As, Ts, Ys
How To Modify Painful Abduction

Note: For this entire exercise category, you are only choosing ONE exercise to perform that’s
tolerable and fits your goals, preferences, and/or equipment availability. Exercises are separated
into different groups based on positioning, type of exercise, equipment required, etc. to simplify
selection.

SHOULDER RESILIENCE - ATHLETE 13

 Shoulder Accessory Category #2
Shoulder External Rotation or Weight Bearing (Pick 1) Sets Goal
Side Lying External Rotation Tutorial Demo 3-4 10-15 reps each
Single
On Knee External Rotation Tutorial Demo 3-4 10-15 reps each
Arm
Standing External Rotation with Band or Cable Tutorial Demo 3-4 10-15 reps each

Loop Band External Rotation Isometric Demo 3-4 30-60 sec

Loop Band External Rotation Demo 3-4 10-20 reps
Double
Loop Band External Rotation with Flexion Tutorial Demo 3-4 30-60 sec
Arm
Banded W Demo 3-4 10-15 reps
Banded External Rotation Demo 3-4 10-15 reps

90/90 External Rotation w/ Band or Cable Tutorial Demo 3-4 10-15 reps each
90/90
90/90 Prone External Rotation Tutorial Demo 3-4 10-15 reps

Plank Shoulder Taps Tutorial Demo 3-4 30-60 sec

Plank Pull Through Tutorial Demo 3-4 30-60 sec
Single Arm Plank Tutorial Demo 3-4 30-60 sec each
Planks
Stir the Pot Tutorial Demo 3-4 30-60 sec
Ball Rollout Tutorial Demo 3-4 30-60 sec
Plank Rotation Tutorial Demo 3-4 30-60 sec

Short Side Plank Tutorial Demo 3-4 30-60 sec each

Side
Side Plank Tutorial Demo 3-4 30-60 sec each
Planks
Side Plank Rotation Tutorial Demo 3-4 30-60 sec each

Bear Bear Crawl Forward and Backward Demo 3-4 30-60 sec
Tutorial
Crawls Bear Crawl Sideways Demo 3-4 30-60 sec

Need help?
How To Modify Painful Shoulder External Rotation Strengthening

Note: For this entire exercise category, you are only choosing ONE exercise to perform that’s
tolerable and fits your goals, preferences, and/or equipment availability. Exercises are separated
into different groups based on positioning, type of exercise, equipment required, etc. to simplify
selection.

SHOULDER RESILIENCE - ATHLETE 14

Compound Horizontal/Angled Pushing
Compound Horizontal & Angled Pushing (Pick 1) Sets Goal
Hands Elevated Push Up Demo 3-4 8-20 reps
Kneeling Push Up Demo 3-4 8-20 reps
Tutorial
Reduced Range of Motion Push Up Demo 3-4 8-20 reps
Push Ups
Regular Push Up Demo 3-4 8-20 reps
Deficit Push Up Demo 3-4 8-20 reps
Tutorial
Banded Push Up Demo 3-4 8-20 reps

Dumbbell Floor Press Tutorial Demo 3-4 8-15 reps

Dumbbell Bench Press Demo 3-4 8-15 reps
Dumbbell Tempo Dumbbell Bench Press Tutorial Demo 3-4 8-15 reps
Paused Dumbbell Bench Press Demo 3-4 8-15 reps
Dumbbell Incline Press Tutorial Demo 3-4 8-15 reps

Barbell Floor Press Tutorial Demo 3-4 8-15 reps

Barbell Bench Press Demo 3-4 8-15 reps
Barbell Tempo Barbell Bench Press Tutorial Demo 3-4 8-15 reps
Paused Barbell Bench Press Demo 3-4 8-15 reps
Barbell Incline Press Tutorial Demo 3-4 8-15 reps

Half Kneeling Cable Press Tutorial Demo 3-4 10-15 reps each
Cable
Cable Fly Tutorial Demo 3-4 10-15 reps
Machine Machine Press Tutorial Demo 3-4 8-15 reps

Machine Assisted Dips Demo 3-4 8-15 reps

Band Assisted Dips Demo 3-4 8-15 reps
Dips Tutorial
Dips Demo 3-4 8-15 reps
Weighted Dips Demo 3-4 8-15 reps

Half Kneeling Landmine Press Demo 3-4 8-15 reps each

Landmine Tutorial
Standing Landmine Press Demo 3-4 8-15 reps each

Need help?
How To Modify Painful Horizontal Pressing Movements

Note: For this entire exercise category, you are only choosing ONE exercise to perform that’s
tolerable and fits your goals, preferences, and/or equipment availability. Exercises are separated
into different groups based on positioning, type of exercise, equipment required, etc. to simplify
selection.

SHOULDER RESILIENCE - ATHLETE 15

 Compound Horizontal/Angled Pulling
Compound Horizontal & Angled Pulling (Pick 1) Sets Goal
TRX Row (Easy) Demo 3-4 8-20 reps
TRX TRX Row (Medium) Tutorial Demo 3-4 8-20 reps
TRX Row (Hard) Demo 3-4 8-20 reps

Inverted Row (Easy) Demo 3-4 8-20 reps

Inverted Inverted Row (Medium) Tutorial Demo 3-4 8-20 reps
Inverted Row (Hard) Demo 3-4 8-20 reps

Double Arm Seated Row Demo 3-4 8-15 reps

Seated Tutorial
Single Arm Seated Row Demo 3-4 8-15 reps each
Seal Row Demo 3-4 8-15 reps
Chest
Chest Supported Incline Row Tutorial Demo 3-4 8-15 reps
Supported
Machine Chest Supported Row Demo 3-4 8-15 reps

Half Kneeling Horizontal Cable Row Tutorial Demo 3-4 8-15 reps each
Cable
Half Kneeling Angled Cable Row Tutorial Demo 3-4 8-15 reps each
Dumbbell Dumbbell Row Tutorial Demo 3-4 8-15 reps each
Barbell Barbell Bent Over Row Tutorial Demo 3-4 8-15 reps

Need help?
How To Modify Painful Horizontal Pulling Movements

Note: For this entire exercise category, you are only choosing ONE exercise to perform that’s
tolerable and fits your goals, preferences, and/or equipment availability. Exercises are separated
into different groups based on positioning, type of exercise, equipment required, etc. to simplify
selection.

SHOULDER RESILIENCE - ATHLETE 16

Compound Vertical Pushing (Optional)
No program REQUIRES compound vertical pushing exercises as other exercise
categories include overhead movements. However, if these exercises are necessary for
your goals and it’s tolerable for you to perform them, this category is available.

Compound Vertical Pushing (Pick 1) Sets Goal

Half Kneeling Bottoms Up Kettlebell Hold Demo 3-4 30-60 sec each
Bottoms Up
Half Kneeling Bottoms Up Kettlebell Press Tutorial Demo 3-4 8-15 reps each
Kettlebell
Standing Bottoms Up Kettlebell Press Demo 3-4 8-15 reps each

Half Kneeling Single Arm Overhead Press Demo 3-4 8-15 reps each
Standing Single Arm Overhead Press Demo 3-4 8-15 reps each
Dumbbell Tutorial
Standing Dumbbell Overhead Press Demo 3-4 8-15 reps
Seated Dumbbell Overhead Press Demo 3-4 8-15 reps

Standing Barbell Overhead Press Tutorial Demo 3-4 8-15 reps

Barbell
Barbell Z Press Tutorial Demo 3-4 8-15 reps
Machine Machine Vertical Press Tutorial Demo 3-4 8-15 reps

Need help?
How To Modify Painful Vertical Pressing Movements
When To Start Vertical Pressing Movements

Note: For this entire exercise category, you are only choosing ONE exercise to perform that’s
tolerable and fits your goals, preferences, and/or equipment availability. Exercises are separated
into different groups based on positioning, type of exercise, equipment required, etc. to simplify
selection.

SHOULDER RESILIENCE - ATHLETE 17

Compound Vertical Pulling (Optional)
No program REQUIRES compound vertical pulling exercises as other exercise
categories include overhead movements. However, if these exercises are necessary for
your goals and it’s tolerable for you to perform them, this category is available.

Compound Vertical Pulling (Pick 1) Sets Goal

Single Arm Lat Pulldown Demo 3-4 8-15 reps each
Lat
Neutral Grip Lat Pulldown Tutorial Demo 3-4 8-15 reps
Pulldown
Wide Grip Lat Pulldown Demo 3-4 8-15 reps

Machine Assisted Pull Up Demo 3-4 5-15 reps

Band Assisted Pull Up Demo 3-4 5-15 reps
Eccentric Pull Up Demo 3-4 5-15 reps
Pull Ups Tutorial
Pull Up Demo 3-4 5-15 reps
Neutral Grip Pull Up Demo 3-4 5-15 reps
Chin Up Demo 3-4 5-15 reps
Machine Machine Vertical Pull Tutorial Demo 3-4 8-15 reps

Need help?
How To Modify Painful Vertical Pulling Movements
When To Start Vertical Pulling Movements

Note: For this entire exercise category, you are only choosing ONE exercise to perform that’s
tolerable and fits your goals, preferences, and/or equipment availability. Exercises are separated
into different groups based on positioning, type of exercise, equipment required, etc. to simplify
selection.

SHOULDER RESILIENCE - ATHLETE 18

 Athletic Exercises
Athletic Exercises (Pick 1) Sets Goal
Medicine Ball Downward Slam Demo 2-3 5-10 reps
Medicine Medicine Ball Rainbow Slam Demo 2-3 5-10 reps each
Tutorial
Ball Medicine Ball Rotational Throw Demo 2-3 5-10 reps each
Medicine Ball Tall Kneeling Throw Demo 2-3 5-10 reps

Wall Ball 90/90 Wall Ball Bounces Demo 2-3 30-60 sec each
Tutorial
Bounces Overhead Wall Ball Bounces Demo 2-3 30-60 sec each

Side Lying Ball Catches Demo 2-3 30-60 sec each

Abduction Ball Catches Demo 2-3 30-60 sec each
Standing 90/90 Ball Catches Demo 2-3 30-60 sec each
Ball
Supine 90/90 Ball Catches Tutorial Demo 2-3 30-60 sec each
Catches
Prone 90/90 Ball Catches Demo 2-3 30-60 sec each
Prone T Ball Catches Demo 2-3 30-60 sec each
Prone Y Ball Catches Demo 2-3 30-60 sec each

Note: For this entire exercise category, you are only choosing ONE exercise to perform that’s
tolerable and fits your goals, preferences, and/or equipment availability. Exercises are separated
into different groups based on positioning, type of exercise, equipment required, etc. to simplify
selection.

SHOULDER RESILIENCE - ATHLETE 19

 Shoulder External Rotation
Mobility (Optional)
No program REQUIRES specific training of shoulder external rotation mobility as it is
indirectly addressed through many of the other exercises throughout this program.
However, if these exercises are necessary for your goals and it’s tolerable for you to
perform them, this category is available.

External Rotation Range of Motion (Pick 1) Sets Goal

Supine Shoulder External Rotation Demo 2-3 30-60 sec each
Weighted Supine Shoulder External Rotation Tutorial Demo 2-3 30-60 sec each
Weighted Deficit Supine Shoulder External Rotation Demo 2-3 30-60 sec each
Shoulder External Rotation With a Dowel Tutorial Demo 2-3 30-60 sec each

External Rotation Strength (Pick 1) Sets Goal

Prone Shoulder External Rotation Demo 2-3 30-60 sec each
Tutorial
Weighted Prone Shoulder External Rotation Demo 2-3 30-60 sec each
Standing Wall Slide Demo 2-3 30-60 sec
Seated Wall Slide Tutorial Demo 2-3 30-60 sec
Wall Slide on Floor Demo 2-3 30-60 sec

Need help?
How To Modify Painful Shoulder External Rotation Range of Motion
Note: For exercise categories that state “(Pick 1)”, choose 1 exercise to perform that’s tolerable and
fits your goals, preferences, and/or equipment availability.

SHOULDER RESILIENCE - ATHLETE 20

 Biceps Strengthening (Optional)
No program REQUIRES biceps/elbow flexion strengthening. However, if these exercises
are necessary for your goals and it’s tolerable for you to perform them, this category is
available.

Biceps Strengthening (Pick 1) Sets Goal

Seated Dumbbell Curl Demo 2-3 8-15 reps
Standing Dumbbell Curl Demo 2-3 8-15 reps
Dumbbell Hammer Curl Demo 2-3 8-15 reps
Barbell Curl Demo 2-3 8-15 reps
EZ Bar Curl Demo 2-3 8-15 reps
Tutorial
Preacher Curl Demo 2-3 8-15 reps
Standing Arm Supported Dumbbell Curl Demo 2-3 8-15 reps each
Cable Curl Demo 2-3 8-15 reps
Single Arm Cable Curl Demo 2-3 8-15 reps each
Seated Incline Dumbbell Curl Demo 2-3 8-15 reps

Need help?
How To Modify Painful Biceps Strengthening
Note: For exercise categories that state “(Pick 1)”, choose 1 exercise to perform that’s tolerable and
fits your goals, preferences, and/or equipment availability.

Triceps Strengthening (Optional)

No program REQUIRES triceps/elbow extension strengthening. However, if these
exercises are necessary for your goals and it’s tolerable for you to perform them, this
category is available.

Triceps Strengthening (Pick 1) Sets Goal

Triceps Pressdown Demo 2-3 8-15 reps
Single Arm Triceps Pressdown Demo 2-3 8-15 reps each
Overhead Triceps Extension Demo 2-3 8-15 reps
Single Arm Overhead Triceps Extension Demo 2-3 8-15 reps each
Tutorial
Dumbbell Skull Crusher Demo 2-3 8-15 reps
TRX Skull Crusher Demo 2-3 8-15 reps
Barbell Skull Crusher Demo 2-3 8-15 reps
Seated Dumbbell Overhead Triceps Extension Demo 2-3 8-15 reps

Note: For exercise categories that state “(Pick 1)”, choose 1 exercise to perform that’s tolerable and
fits your goals, preferences, and/or equipment availability.

SHOULDER RESILIENCE - ATHLETE 21

 ADDITIONAL
INFORMATION

SHOULDER RESILIENCE - ATHLETE 22

 Goal Setting
This is the most important page of the entire PDF because it’s where you set
your intentions, make a commitment to the process, and move one step closer to
accomplishing your goals.

Step #1: Establish your goals. Why did you buy this program? What do you want
to get out of it? If you’re in pain, what’s the pain stopping you from doing? Whatever
your goals are, write them down here and be as specific as possible.

Step #2: Identify barriers. Are there any obstacles that might hinder your progress
or stop you from accomplishing your goals? What are they? Sleep? Stress? Time?
Once again, write them down and be as specific as possible!

Step #3: Make a commitment. What activities might you need to modify? How are
you going to modify them? What days are you going to perform the program? What
time? Are you going to do it alone or with a partner? What are you going to do to
prioritize your health and well-being? Be specific and write it down.

Revisit this at the end of each week. Reflect on the process. Was the timeframe of
your initial goals unrealistic? Were there more barriers than you thought? Whatever
it is, it’s okay. Recognize your situation and make the necessary adjustments. You
got this!

SHOULDER RESILIENCE - ATHLETE 23

 Step Tracker
Fill in the number of steps you take each day throughout the duration of the program.
You can track steps with most smart phones or use a fitness tracker.
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Prior to starting the program: How many steps are you currently averaging each day?
Is this due to symptoms, your lifestyle, or a combination of both? What’s a realistic goal?

8 weeks into the program: Are you working toward the goal you set for yourself? Why
or why not? Are you going to make any changes?

Upon completion of the program: Did you reach your goal? Why or why not? Do you
plan to continue with your current step count or set a new goal?

SHOULDER RESILIENCE - ATHLETE 24

 FAQs

SHOULDER RESILIENCE - ATHLETE 25

 FAQs
Why are there so many exercises in each category?
● We wanted the program to be as flexible and customizable as possible so you
could choose options suitable to your symptoms, function, goals, etc.

How do I know which exercise to pick?

● There might be some trial and error involved, but we tried to make it so you can’t
go wrong with whatever you pick. If you need guidance, we’ve provided video
tutorials for each program (found within the respective PDFs).

Do I have to perform the same exercise each training session?

● No, but we do recommend some regularity. For example, if you are doing the
Intermediate program and performing horizontal pulling exercises twice per
week, we encourage you to pick two different exercises. However, it can be
advantageous to stick to those two exercises for at least 4 weeks to develop
proficiency in the movements and track progress rather than changing exercises
every time you train.

How many sets of an exercise should I do?

● If you’re unsure, it’s almost always better to err on the side of caution. For
example, if you’ve decided to perform the Intermediate program that includes 3-4
sets of compound pushing and pulling exercises, start with 3 sets. You can always
do more over time. Start easy and build slowly.

How many repetitions of an exercise should I do?

● Whatever repetition range is tolerable, challenging, matches your equipment
availability, and, when applicable, matches your intended goals.

Can I substitute for an exercise that isn’t listed?

● Yes, as long as it accomplishes the same goals. For example, there’s no reason
you can’t substitute the smith machine for dumbbells or a barbell. We just aren’t
able to list every possible exercise variation.

Are bands and cables interchangeable?

● Yes, you can use a band OR cable for any exercise that calls for either. If you’re
training at home, you’ll probably use a band. If you’re training at a gym, try to use
the cable column.

SHOULDER RESILIENCE - ATHLETE 26

 FAQs
What equipment do you recommend?
● If you are looking for equipment options, here are some brands that we use and
recommend.

How hard should I be training?

● As stated in the “Monitoring Pain” section (located in the main PDF), a simple rule
of thumb is that the exercises should be difficult but tolerable! Challenge yourself,
but try to minimize flare-ups while maintaining consistent technique. Tracking
your workouts is one way to measure and appreciate progress, but it can also
serve as motivation to beat your prior bests. Gradually attempt to increase reps,
weights, hold times, etc.

I wasn’t able to improve in the amount of weight lifted or the reps performed from
one training session to the next. Does this mean I’m not doing the program right?
● Lack of change from one training session to the next does not necessarily
mean you aren’t progressing. It is more important to take a big picture view and
compare over the longer term, rather than just changes from session to session.
This program is designed to be performed for 16 weeks minimum because change
takes time.

Aside from the warm-up exercises, should I be doing some form of cardiovascular
exercise beforehand to break a sweat?
● You don’t have to, but it can certainly help if you'd like to try 5-15 minutes.

Aside from the warm-up exercises, should I be doing warm-up sets prior to each
exercise?
● Yes, in some cases. For example, if you’re preparing to set a personal record on
your overhead press, you’d likely want to do 3-4 warm-up sets with progressively
more weight before doing your really hard sets. On the other hand, it’s unlikely
you’ll need to do more than 1-2 warm-up sets for most of the accessory exercises.

SHOULDER RESILIENCE - ATHLETE 27

 Thank You!
We hope this product has been beneficial and provided you new information to aid
in your training and rehab process!

Where To Find Us

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Don’t forget to join the private E3 Rehab Facebook Group to ask us questions!

All documents included are the intellectual property of E3 Rehab LLC and are not to be copied, sold, published, posted, or
redistributed either in part or in full without our written consent. Unauthorized distribution of this document is strictly prohibited. All
violations will be prosecuted to the fullest extent of the law.

SHOULDER RESILIENCE - ATHLETE 28