I’ve been a shoulder surgeon for 30 years. Our shoulders are remarkable joints. They allow us to reach overhead, push, pull, throw, climb, carry, catch ourselves when we stumble, and place our hands almost anywhere in space. That enormous freedom of movement comes with a tradeoff: the shoulder depends heavily on muscle strength and neuromuscular control to remain stable and useful.
That’s why I don’t think a good shoulder program should consist only of a few band-based rotational exercises. The upper humerus attaches to a part of your scapula. Your shoulder blade (scapula) sits on your rib cage; 17 muscles attach to your scapula. That requires significant neuromuscular coordination for proper function. The scapula is attached to your trunk via your spine. A strong shoulder attached to a poorly controlled trunk isn’t nearly as useful as a shoulder that functions as part of a coordinated system. That’s the basis for this shoulder program.
Today’s Action Plan progresses from trunk and shoulder stability → overhead control → pressing strength → targeted shoulder strength. You don’t need enormous weights. You need good positions and movement control, stable repetitions, and enough resistance to challenge the muscles you’re trying to preserve.
As always, choose your tier for each exercise. You might be Optimal on one and Enough on another. That’s exactly how these workouts are intended to work.
Let’s do this...
Warm-Up and Shoulder Control
Plank + Toe Reach
Start in a high plank position. Keeping your trunk as stable as possible, reach one hand toward the opposite foot or toe, return to the plank, and alternate sides.
Don’t think of this as simply a core exercise. Every time you remove a hand from the ground, the opposite shoulder has to support your upper body while your trunk resists rotation. The planted arm is loaded as it elevates. Not only are we warming up the shoulder, but we’re also ‘teaching’ it to function as part of the entire kinetic chain.
Enough: 2 sets of 5 reaches per side, moving slowly. It’s okay if you can’t reach your toes.
Better: 2 sets of 8 per side. Again, you don’t need to touch your toes… your ankle or shins are fine.
Optimal: 3 sets of 8–10 per side while maintaining an excellent, stable plank position throughout.
Side Plank
The side plank looks simple, but it demands a lot from the supporting shoulder. Your rotator cuff and scapular muscles must stabilize your upper body while your trunk and hips stay aligned.
Keep the supporting shoulder away from your ear rather than collapsing into it.
Enough: From the knees or with a shortened lever, hold for 2 sets of 20 seconds per side.
Better: Full side plank, 2 holds of 30 seconds per side.
Optimal: Full side plank, 2–3 holds of 45 seconds per side.
Plank + Shoulder Tap
Return to the high plank. Lift one hand and tap the opposite shoulder, then replace it and alternate. The goal isn’t speed. The goal is to keep your pelvis and trunk from rotating as the load shifts from two arms to one.
This is another example of why I like exercises that force multiple systems to cooperate. Your shoulder stabilizes, your trunk resists rotation, while your brain coordinates the shift in weight and tension.
Enough: Hands elevated on a bench, 2 sets of 6 taps per side.
Better: Floor plank, 2 sets of 8–10 per side.
Optimal: 3 sets of 10–12 per side with very little trunk movement.
For members, we have 12 more shoulder exercises to go as we progress from stabilization and mobility through strengthening and stability. This is a tremendous shoulder program. Once again, thank you to Stephen Portee, an amazing strength and conditioning coach.
Disclaimer: This Saturday Action Plan is for general educational purposes and is not individualized medical advice. Shoulder pain can have many causes, and not every exercise is appropriate for every person. If an exercise causes significant or worsening pain, weakness, numbness, or other concerning symptoms, stop and seek evaluation from a qualified healthcare professional. If you have a known shoulder condition, recent injury, or recent surgery, consult your clinician or physical therapist before starting a new exercise program.