Effective Fitness Training
Functional FitnessThis 9-week shoulder stability program is designed to improve your mobility, stability, and strength to ultimately decrease your experience of pain and discomfort.
It is a 3 day a week program that lasts 10-20 minutes. It can easily be added to your current fitness routine.
No amount of stretching will create long term change, only a well thought out loading progression will make a permanent change.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder External Rotation - Banded
2 x 20
A2
Floor Angel - Supine on Floor
2 x 25
B1
Thoracic Rotation - Quadruped
2 x 10
B2
Landmine Press - Standing, Single Arm
2 x 20
C1
Biceps Curl - Eccentric
2 x 10
C2
Triceps Pushdown - Banded
2 x 20
D
Plank - High on Hands
2 x 60
A1
Shoulder External Rotation - Banded
2 x 20
A2
Thoracic Extension on Foam Roller
1 x 2:00
B1
Press - Prone w/ PVC
2 x 10
B2
Landmine Press - Standing, Single Arm
2 x 20
C1
Triceps Pushdown - Banded
2 x 20
C2
Biceps Curl - Eccentric
2 x 10
D
Carry - Single Arm Overhead
6 x 15
A1
Shoulder External Rotation - Banded
2 x 20
A2
Y's & T's - Incline
2 x 10
B1
Thoracic Rotation - Quadruped
2 x 10
B2
Landmine Press - Standing, Single Arm
2 x 20
C1
Triceps Pushdown - Banded
2 x 20
C2
Biceps Curl - Eccentric
2 x 10
D
Plank - High on Hands
2 x 60
Effective Fitness
We are a team of Police Officers, Strength & Conditioning Coaches, Defensive Tactics Experts and Physical Therapists working together to achieve one goal: Making more effective Police Officers.
