Intelligent programming to improve your shoulder mobility

Improve your shoulder mobility with just 3 sessions a week

This Train Your Weakness FOCUSED programming will improve your shoulder mobility

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Add-On Progression Programming

Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, three times a week, for 6 weeks to see results.

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Coach's Notes Included

Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.

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Created By The Best

Every single Train Your Weakness programs are forged out of many years of elite CrossFit® experience.

SAMPLE OF PROGRAMMING

WEEK 1/SESSION 1 - Specific, shoulder

Flexibility (8 minutes)
Foam roll lats: 1 minute per side
Lat stretch with band: 1 minute per side
Child’s pose: 2 minutes
Thread the needle: 2 Minutes

Coach’s Note: It is important that we can differentiate between “flexibility” and “mobility”. Hold your hand up, now pull your pinky finger back as far as it will go using your other hand (without any pain of course), this is the flexibility of your finger. Now, keep your hand up, and without using assistance, simply move your pinky back as far as it will go, this is the mobility in that finger! Both of these will be priority over the next six weeks. Not only do we need flexibility in the shoulder, we also need to be able to move it to healthy/ Stable positions unassisted (mobility)!

Video Example: https://youtu.be/0vzbNVXsiPA

Motor control (12 minutes)
3 sets of 20 reps per side, Shoulder external rotations 
Rest 30-seconds between sides
3 sets of 10 reps per side, Kettlebell arm-bar rotations

No rest between sides

Accumulate 2 minutes per side, Single-arm hang 
Switch arms as needed until you accumulate a total of 2 minutes per side. Try to rest as little as possible.

Coach’s Note: Grip may be a factor in this one, be sure to always have an “active shoulder” meaning we are pulling the shoulder blade down and not just a “dead hang”

Video Example: https://youtu.be/hxAiDnr1FNI

Core (6 minutes)
3 sets:
60-seconds 90/90 breathing with feet supported, no rest
10 reps alternating bird dog, no rest

Coach’s Note: Cue the BRACE! Breathing through the belly is very important to be able to brace tight. We can never achieve shoulder health (or any extremity health) if we don't have a healthy/ strong core.

Video Example: https://youtu.be/SjSSIxazRyM 

Test
1-minute hold: Full bridge
1-minute hold: Reverse plank

Coach’s Note: You will see these pop up periodically over the six weeks. It is simply a couple of staple movements in which we can check-in on our progress.

Video Example: https://youtu.be/tdseyyk8Pfg

 

MEET YOUR COACHES

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Brent Fikowski

Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more. 

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Bobby Dee @ RAW Strength

Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.

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Jeremy Meredith

2-time CrossFit® Games individual competitor and 9-time regionals athlete, Jeremy is a Level 2 Certified CrossFit® Trainer and owner of CrossFit® Vernon in Vernon, BC, Canada. Jeremy made his first trip to the CrossFit® Games in Carson, California, following that with a repeat trip in 2012. He went on to qualify and compete at regionals 5 more times before retiring from competitive fitness. With over a decade of competing in CrossFit®, Jeremy brings a unique skill set to coaching functional fitness.

WHAT OTHERS ARE SAYING ABOUT TRAIN YOUR WEAKNESS

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FREQUENTLY ASKED QUESTIONS

HOW IT WORKS

Starting immediately after your purchase, you'll receive access to the entire program. This easy to follow program will be yours forever. Simply commit 30 minutes, 3 times a week You can access it on any device like your phone, tablet or computer.

SIMPLE 100% MONEY-BACK GUARANTEE

Simple, 30 Day - 100% Money Back Guarantee
Order your Train Your Weakness program by clicking the orange button below

TRAIN YOUR WEAKNESS: IMPROVE YOUR SHOULDER MOBILITY

Order Your Program Now For Only $21

INSTANT ACCESS TO:

  • Week to Week Training Outlines
  • Coach's Notes
  • PDF Downloads Available For Each Session
  • Access Via App or Desktop
YES - I'M READY TO IMPROVE MY SHOULDER MOBILITY! (Click or Tap Here)

SIMPLE 100% MONEY-BACK GUARANTEE

We offer a simple, 30 day, no questions asked, 100% money back guarantee. 
If you're unhappy with the programming, simply email us, and we'll gladly refund you.
Order risk free by clicking the orange button above