10/21/2026
If your shoulder routine hasn’t progressed past leaning into a doorway, this is for you.
To be clear, the doorway stretch isn’t the villain. The problem is when it’s the whole plan. For years.
Your shoulder does a lot more than tolerate a stretch. Reaching overhead, lifting something awkward, pressing, pulling, carrying. It needs to produce force, control your arm in different positions, and actually move on its own.
So here are three ways to train that:
1️⃣ Face-down external rotation work
Practise producing force near the edge of your range, then lifting your hand away with nothing helping. The “can I actually own this position?” test.
2️⃣ Eccentric external rotations on your back
Slow, controlled lowering, with your arm in different positions, from close to your side to further out. Strength and control in more than one spot.
3️⃣ Prone shoulder (CARs)
A slow, controlled circle that looks a bit like a one-arm swimmer. Move as much range as you can with control, without your whole body jumping in to help.
These aren’t a prescription and they won’t fix everything on their own. They’re examples of what a shoulder routine can include once it moves past stretching.
The real difference isn’t any one exercise. It’s having direction. Knowing where you’re starting, what to work on, and how to progress it, instead of collecting random shoulder drills from the internet.
That’s what we’ve built inside the community:
→ A structured 32-week shoulder program
→ A self-assessment so you know your starting point and what to focus on
→ Twice-weekly live calls to ask questions
Comment SHOULDER and I’ll send it over. 👇
