This is a 12 week program. Each workout should be performed twice per week with 72 hours of rest in between workouts. Click on each picture to get a written description of the exercise. 

Sample Shoulder Stability Exercises

Always start with foam rolling. Hold each tender spot 60 seconds. When doing stretches, contract the muscle to be stretched for 7 seconds at 10 percent effort.  Then relax the muscle and slowly stretch the muscle for a duration of 30 seconds while simultaneously contracting the opposite or antagonist muscle. Repeat each stretch 15 times.

Resistance exercises for this work out are done once, 12 times each. 

Always cool down by repeating the foam rolling and stretching.

Remember to cool down by repeating the foam rolling and stretches.