Rehab
Rotator Cuff [P]rehab Program
Improve Rotator Cuff Health & Supercharge Shoulder Strength Anytime, Anywhere
Recover with a guided plan.
Whether your goal is to get back to lifting a cup into the cupboard or returning back to the sport the rotator cuff is functioning and by strengthening it now, it will thank you later. This program is best suited for those with mild to no (0-4/10) rotator cuff related shoulder pain or rotator cuff injury prevention. This 8-week program further strengthens and prepares the rotator cuff for what life may throw at you. We also must appreciate the role the rest of the body plays and by appreciate we mean you will not just be doing cuff exercises but you will be taking care of your entire shoulder complex and... your core! If this program is too challenging for you, check out our Rotator Cuff Rehab Program! If you are looking for more of a challenge, check out our Full Body Prehab Program !
This program is best suited for those with mild to no (0-4/10) rotator cuff related shoulder pain or rotator cuff injury prevention. This program is specifically designed to address the rotator cuff muscles of the shoulder joint. If you are dealing with rotator cuff tendon issues, rotator cuff weakness, a past rotator cuff injury or a new rotator cuff injury this program is for you!
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Let’s get started! A healthy and strong rotator cuff comes from not only this group of four muscles but also from the muscles of the shoulder blade and core that help to support its functions. This week, let’s dive into some mobility work and then get after strengthening the rotator cuff and the surrounding muscles!
- Week 2
You’ll really address strengthening the tissues of the shoulder and rotator cuff that commonly get injured. Focus on low load and higher reps is a great way to expose this tissue to a healthy strengthening regimen to assist with injury prevention.. Are you ready? Let’s do it!
- Week 3
The core plays a crucial role in how our shoulder functions and our ability to perform more functional and complex exercises. This week, you’ll focus on core strengthening with added rotator cuff strengthening! It’s a fun one, go ahead and get started, you won’t want to miss it!
- Week 4
You’ll really start to develop your strength through a full and healthy range of motion of the shoulder joint! Your rotator cuff is getting strong as well as your shoulder muscles, let’s keep the momentum going!
- Week 5
This week you’ll focus on more power based training! With an introduction to plyometric based exercises, your rotator cuff is going to be bulletproof in no time! This is truly where strengthening leads to injury prevention, so let’s get after it!
- Week 6
Let’s start putting it together! Coupling movements together in different planes of motion is a sure way to really prepare your rotator cuff to take on anything life throws at you and, if choosing to do so, you can throw back at it! We’ve got some fun stuff in store for you!
- Week 7
Awesome work achieving week 7! Let’s continue to push your strength by adding in exercises at different tempos and through different planes of motion!
- Week 8
Let’s put it all together! This week you will focus on exercises at different tempos, through different planes, while involving the rotator cuff muscles as well as the core and scapular stabilizers. Week 8 isn’t going to start itself, are you ready?
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