Programs — The Strong Shift

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The Stable Shoulders Program

A self-guided, twelve-week program that trains your shoulders and deep core as one system. A shoulder is only as stable as the trunk it's attached to, so every session pairs a shoulder-focused move with a core-focused one, building the kind of stability that holds up under real load.

Designed to be simple and portable, and to sit on top of the training you already do. It's also the perfect precursor to The First Pull-Up. Full details are below.

Available Now Get the Program

This is a non-physical item. We do not accept returns or give refunds for non-physical items.

The Stable Shoulders Program shown on desktop, phone, and as a downloadable guide with exercise videos

The Stable Shoulders Program in the app, showing Day A exercises with demo videos, sets, and reps

Inside the Program

Shoulders and core, trained together

Most programs train rotator cuff and scapular stability separately from core control. This one merges them, because that's how your body actually works under load. Every session pairs a shoulder movement with a core movement, and several ask both to work at once through carries, presses, and anti-rotation holds.

Follow all of it from your phone, tablet, or smartwatch, with a demo video for every exercise.

1

Weeks 1–4 · Foundation

Build the base. Learn the movements and establish clean shoulder and core control.

2

Weeks 5–8 · Strength

Add load. The same daily themes get more demanding as you build real capacity.

3

Weeks 9–12 · Integration

Put it together. Shoulder and trunk stabilize at once, the way they do in real lifts and life.

Every phase follows the same three training days. The themes stay the same. The exercises get harder each phase, so you're always progressing, never just repeating Week 1.

Day A Rotator cuff and anti-rotation core
Day B Posterior chain and anti-extension core
Day C Overhead stability and loaded carries

More Than Exercises

Learn the why, not just the what

This isn't just a list of movements. Built into the program is education, straight from a physical therapist, on the things that actually keep you progressing.

Recovery. How to recover well between sessions so your body adapts and gets stronger.

Pain. What pain actually means, grounded in current pain science, so you can train with less fear.

Modifications. How to adjust each movement for your body on any given day.

Educational material inside the program covering pain science, recovery, and modifications

Common Questions

Everything you're wondering

What exactly is this program?

It's a self-guided, twelve-week shoulder and core program you follow on your own. It runs in three four-week phases (Foundation, Strength, and Integration) that build progressively, so you keep advancing instead of repeating the same week over and over.

How often do I train, and how long is each session?

Three times a week on non-consecutive days, like Monday, Wednesday, and Friday. Each session is about 20–25 minutes: five exercises done back-to-back with minimal rest. It's built to sit on top of your regular training, before or after your usual workout, not replace it.

What equipment do I need?

Everything fits in a small bag: a light, medium, and heavy resistance band (used as you progress through the weeks), a pair of light dumbbells (2–8 lb, with an optional heavier pair for later weeks), an optional kettlebell or dumbbell around 10–20 lb for carries, an exercise mat or towel, and a bit of open wall space for wall slides and angels.

Do I need to already be strong or experienced?

No. It starts with a Foundation phase to teach the movements and build a base first. Just stay in a pain-free range at all times. Mild muscular fatigue is expected; sharp or pinching pain is not, so ease off and regress a movement if you feel it.

Is this physical therapy?

No. It's strength and stability training designed by a physical therapist, not individual PT evaluation or treatment. If you have an injury that needs medical care, see a provider near you first.

What if I want more personal guidance?

You can add a 1-on-1 session anytime. A Form Check is great for dialing in a specific movement, and a Strategy Session helps map the whole program around your body and goals.

What comes after this?

This program is the precursor to The First Pull-Up. The shoulder and core stability you build here is exactly the foundation a strong, controlled pull-up is built on.

In Development

Coming soon

New programs are on the way. Reach out to be first in line when they launch.

The First Pull-Up

A step-by-step path from dead hang to your first strict pull-up. Grip, scapular strength, and pulling power included.