For The Serious Athlete Who Wants To Protect Their Shoulders

THE KVLR™ Shoulder PROTOCOL VIDEO LIBRARY

YOUR VIDEO DEMONSTRATIONS TO ACCOMPANY YOUR RESILIENCE PROGRAM

 
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Phase One, Session One

External Rotation – DB Side Lying

To strengthen the posterior shoulder. Key focus is to compress pad/ towel between hip and elbow to initiate movement.

Internal Rotation Banded Wave Iso

Improve integrity under dynamic resistance. Focus on maintaining posture as band tension builds.

I-Y-T Slider (unloaded)

Introducing shoulder to dangerous space ranges. Sustain stiff arm as you reach to keep focus on the shoulder and not utilise the elbow.

SB Wall Tantrums

Introduce dynamic range to shoulder. Focus on keeping elbow locked to initiate all movement from shoulder.

Phase One, Session two

External Rotation – DB Side Lying

To strengthen the posterior shoulder. Key focus is to compress pad/ towel between hip and elbow to initiate movement.

I-Y-T Slider (unloaded)

Introducing shoulder to dangerous space ranges. Sustain stiff arm as you reach to keep focus on the shoulder and not utilise the elbow.

mBand Vertical Retraction

Overloading shoulder joint through full range. Focus on pulling mBand apart to initiate full movement.

Banded Butterfly Retraction

Building range and capacity of the posterior cuff. Initiate retraction by pushing hands into the lower back, ensure that full retraction is achieved and hold for brief moment at the end.

 
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Phase Two, Session One

External Rotation – DB Side Lying

To strengthen the posterior shoulder. Key focus is to compress pad/ towel between hip and elbow to initiate movement.

I-Y Bilateral Slider

Exposing the shoulders to load in vulnerable positions. Key consideration within this exercise is to always achieve full range at the shoulder.

Dynamic Blackburn

Continuing to build capacity of the posterior cuff through a larger range. Athlete typically speed this exercise up, ensure you maintain a slow and controlled tempo.

Arm Bar – KB

Maximising external load for the shoulder to tolerate. Key coaching cues in this exercise is to continuously push the KB the ceiling, never letting your elbow leave the locked position.

Phase Two, Session One

External Rotation – DB Side Lying

To strengthen the posterior shoulder. Key focus is to compress pad/ towel between hip and elbow to initiate movement.

I-Y Bilateral Slider

Exposing the shoulders to load in vulnerable positions. Key consideration within this exercise is to always achieve full range at the shoulder.

Plate Pullover

A loaded shoulder range exercise. Key focus is range at shoulder, ensure elbows remained slightly flexed to stabilise and secure weight.

Arm Bar – KB

Maximising external load for the shoulder to tolerate. Key coaching cues in this exercise is to continuously push the KB the ceiling, never letting your elbow leave the locked position.

 
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Phase Three, Session Two

External Rotation – DB Decline

Advanced external rotation option. Focus on initiating movement by driving elbow into the bench.

I-Y-T TRX (1 Arm)

Progression for overloading dangerous space positions. As with other dangerous space exercises key focus is on getting into full range.

Y-Raise – DB Incline Bench

Heavy overload for posterior shoulder. As you go through the range, keep focus on long levers by keeping your elbows extended.

Arm Bar – KB

Maximising external load for the shoulder to tolerate. Key coaching cues in this exercise is to continuously push the KB the ceiling, never letting your elbow leave the locked position.

Phase Three, Session Two

External Rotation – DB Decline

Advanced external rotation option. Focus on initiating movement by driving elbow into the bench.

I-Y-T TRX (1 Arm)

Progression for overloading dangerous space positions. As with other dangerous space exercises key focus is on getting into full range.

DB Pullover

A loaded shoulder range exercise. Key focus is range at shoulder, ensure elbows remained slightly flexed to stabilise and secure weight.

Dangerous Space MB Partner Return

The introduction of eccentric absorption of the shoulder. A common mistake with this exercise is allowing the elbow to contribute too much to the ball return, keep focused on using the shoulder to produce force.

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Phase Four, Session One

External Rotation – DB Decline

Advanced external rotation option. Focus on initiating movement by driving elbow into the bench.

I-Y-T TRX

Progression for overloading dangerous space positions. As with other dangerous space exercises key focus is on getting into full range.

T-I DB Prone Raise

Heavy overload in different positions for posterior shoulder. As you go through the range, keep focus on long levers by keeping your elbows extended.

I-Position Tantrum

Exposing the shoulder to high velocity movements. Key focus in this exercise is to keep the torso nice and ridged, while utilising the shoulder joint to produce high speed.

Phase Four, Session Two

External Rotation – DB Decline

Advanced external rotation option. Focus on initiating movement by driving elbow into the bench.

I-Y-T TRX

Progression for overloading dangerous space positions. As with other dangerous space exercises key focus is on getting into full range.

BB Pullover

A loaded shoulder range exercise. Key focus is range at shoulder, ensure elbows remained slightly flexed to stabilise and secure weight.

Dangerous Space MB Partner Return

The introduction of eccentric absorption of the shoulder. A common mistake with this exercise is allowing the elbow to contribute too much to the ball return, keep focused on using the shoulder to produce force.

 
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Testing Protocols

ASH Test

Measure your pre and post force output in our 3 key shoulder positions (I,Y,T) with the ASH Test.

External Rotation Test

Test your pre and post external rotation strength with the External Rotation Test.

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