9 Week Shoulder Plan

This 9-week program is designed for CrossFit athletes, weightlifters, and anyone looking to strengthen, stabilise, and protect their shoulders. Step-by-step, you’ll progress from foundational activation and mobility to advanced strength, control under load, and sport-specific movements.
 
Packed with practical exercises, clear progressions, and coaching cues, this guide helps you build confidence in your shoulder, reduce injury risk, and improve performance in your lifts, gymnastics, and overhead work.
 
Whether you’re returning from injury or just want a stronger, more resilient shoulder, this program gives you the tools to move safely and powerfully.