Shoulders: stability

Choose four movements from each category each training day
Follow the sets/reps under the videos for how much to do

All training days

Any day

-

-

Coaching points

–

Volume

2 sets
30s each arm

MD-3

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-3

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-3

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Any day

-

Get to 12kg DBs

Coaching points

–

Volume

3-4 sets
15s

MD-3

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Any day

-

-

Coaching points

–

Volume

3-4 sets
30s

Any day

-

Get as wide as you can

Coaching points

–

Volume

2-3 sets
30s hold total (break it up)

Any day

-

-

Coaching points

–

Volume

6-8 sets
10m

Any day

-

Get to 10kg plates

Coaching points

–

Volume

3-4 sets
6-8 reps

Any day

-

-

Coaching points

–

Volume

2-3 sets
30s hold total (break it up)

Any day

-

-

Coaching points

–

Volume

6-8 sets
10m

Shoulders: heavy strength

Choose SIX movements from each category each training day
Follow the sets/reps under the videos for how much to do

Not on MD-1 or MD+1

MD-2

-

-

Coaching points

–

Volume

3-4 sets
4-6 reps

MD-2

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

Alternate with normal grip chins

Get to 30kg weighted

Coaching points

–

Volume

4-6 sets
4-6 reps

MD-2

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

-

Get to 50kg

Coaching points

–

Volume

4-6 sets
4-6 reps

MD-1

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

MD-2

-

-

Coaching points

–

Volume

3 sets
30s total (break it up)

MD-2

-

Get to 40kg DBs

Coaching points

–

Volume

4-6 sets
4-6 reps

MD-2

Horizontal row (weighted)

Get to 30kg

Coaching points

–

Volume

3-4 sets
6-8 reps

Shoulders: power & core coupling

Choose four movements from each category each training day
Follow the sets/reps under the videos for how much to do

All training days

MD-1

-

-

Coaching points

–

Volume

3-4 sets
15s each side

MD-2

-

-

Coaching points

–

Volume

3-4 sets
15s each side

MD-2

-

-

Coaching points

–

Volume

3-4 sets
15s each side

MD-1

-

-

Coaching points

–

Volume

3-4 sets
Until you run out of power

MD-1

-

-

Coaching points

–

Volume

3-4 sets
Until you run out of power

MD-1

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps

Mobility & flow

Choose four movements from each category each training day
Follow the sets/reps under the videos for how much to do

For recovery days, more flow style and to alleviate stiffness or aches (e.g MD+1)

Any day

-

-

Coaching points

–

Volume

Freestyle – your choice (minimum 2 mins)

Any day

-

-

Coaching points

–

Volume

Freestyle – your choice (minimum 2 mins)

Any day

-

-

Coaching points

–

Volume

Freestyle – your choice (minimum 2 mins)

Any day

One arm hanging

With twists, swings

Coaching points

–

Volume

3-4 sets
6-8 reps

Any day

-

-

Coaching points

–

Volume

3-4 sets
3-4 reps

Any day

-

-

Coaching points

–

Volume

6-8 sets
10m

MD-2

One arm hanging

With twists, swings

Coaching points

–

Volume

3-4 sets
6-8 reps

Any day

-

-

Coaching points

–

Volume

6-8 sets
10m

MD-1

-

-

Coaching points

–

Volume

3-4 sets
6-8 reps