Everything here is free and PT-designed. Start where you are, whether that's testing your dead hang or calming a cranky shoulder. Drop your name and email and they're yours.
Start Here
Where the path begins. Test where you stand, learn the progressions, and warm up the right way before you pull.
Four tests, one number each. Dead hang, scapular pull-up, inverted row, and the negative. Your weakest result is your real starting point, and this tells you which rung you are on plus the four-week plan that matches it. Includes a tracker that keeps your sessions logged.
A simple test to see where your grip and shoulder endurance really stand, and what your number means for your pull-up timeline.
The four progressions that take you from dead hang to your first strict pull-up, in the order that actually works.
The quick warm-up to run before any pulling session so your shoulders are ready to work.
The foundations of building toward your first pull-up. Where to start, what to train, and how to set yourself up for real pulling strength.
Shoulders & Rotator Cuff
A shoulder that feels solid is what makes pulling possible. Enter your name and email and each one is yours.
Four moves pulled straight from the full program: dead bug, band pull-apart, prone Y, and prone T. Do them 3x a week alongside your current training.
Your first step to stronger, steadier shoulders. What shoulder stability actually is, and the foundations of training it well.
A quick routine to loosen up, feel steadier, and get your shoulders ready for the day or your workout. No equipment needed.
Skip the endless list. These are the three moves I come back to again and again for real rotator cuff strength and control.
What your rotator cuff actually does, why it gets cranky, and what genuinely helps when it does.
Mobility & Education
Practical routines plus the education that helps everything else make sense.
The full-body routine I do every morning. Six moves, no equipment, spine to ankles. The same one from my videos.
How to tell the difference between the discomfort that comes with getting stronger and the pain that means stop.
You did the exercises, you felt better, and then it crept back. Here's what gets missed between finishing rehab and staying strong.
Stronger Shoulder Blueprint is a self-paced 12-week course with five education modules, three planned sessions a week, and captioned demonstrations. It opens October 30, and everyone on the waitlist gets 50% off.
Join the Waitlist