Bulletproof SHOULDERS: WORKOUT 1
Important! Read this first.
TEST & RETEST
This week you establish a few baseline values for use in future BP Shoulder workouts and to retest in week 8.
PAIN OR PINCHING
If any movement causes pain or pinching that gets worse with more reps, STOP and contact us.
10 REP MAX STANDARDS
Approximate is OK. Don’t kill yourself finding an exact 10 rep max. 9, 10 or 11 reps is fine.
SLOWER DOWN, FASTER UP
All reps should be performed with a “slower down, faster up” tempo.
If it takes 1 second to press the weight overhead it needs to take at least 1 second to bring it back down.
DON’T BE A HERO
You are in this program to improve shoulder function. Don’t hurt yourself trying to get an extra rep or
making your left arm match your right.
About the 1 Arm Press
WHY IS IT IN THE PROGRAM?
Strict unilateral (1 arm) pressing improves performance of the entire shoulder girdle as well as midline
stabilization with weight overhead.
WHAT WEAKNESS DOES IT EXPOSE?
We are looking for 2 things:
1. a left to right imbalance
2. inability to achieve full range of motion.
DO I HAVE TO ROTATE MY PALM FORWARD AT THE TOP?
Nope. You’re welcome to but it’s not a requirement.
WOW…THIS IS VERY UNCOMFORTABLE. CAN I KEEP GOING?
It’s very normal to feel discomfort with this movement, especially at end range.
If the pain gets worse with more reps or from set-to-set STOP and contact us. If not, you’re good to go.
MY RIGHT ARM IS STRONGER THAN MY LEFT. WHAT SHOULD I DO?
Keep doing Bulletproof Shoulders. Use a weight that’s comfortable for the weaker arm for both arms in all
unilateral pressing. Consider substituting unilateral pressing for barbell pressing in conditioning workouts.
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WARM UP:
3 ROUNDS:
• Thoracic Rotation: x 5 each arm
WATCH VIDEO
• Yoga Push Up: x 5
WATCH VIDEO
WORKOUT:
• 1 Arm Shoulder Press: 2 x 6 each arm
WATCH VIDEO
• Rest 1 minute between arms
then...
• Establish a 10 rep max 1 Arm Shoulder Press for each arm.
Bulletproof SHOULDERS: WORKOUT 2
About the 1 Arm High Pull
WHY IS IT IN THE PROGRAM?
Strict vertical pulling is rarely trained; however, it is important for a healthy shoulder to produce
force in this plane.
WHAT WEAKNESS DOES IT EXPOSE?
Weakness of the scapular elevators and rotator cuff.
WHY CAN’T I GET THE WEIGHT ABOVE WAIST LEVEL?
It’s too heavy, go lighter.
WOW...THIS IS VERY UNCOMFORTABLE. CAN I KEEP GOING?
It’s very normal to feel discomfort with this movement.
If the pain gets worse with more reps or from set-to-set STOP and contact us.
I CAN CLEAN 250 POUNDS. WHY CAN’T I 1 ARM HIGH PULL 35 POUNDS?
You are missing strength through the entire range of motion. This is a VERY common issue in
athletes and why we frequently remind you to complete all strict movements in BP Shoulders
with a “slower down, faster up” tempo.
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WARM UP:
2 ROUNDS:
• 1 Arm RKB Swing: x 10 each arm @ light weight
WATCH VIDEO
• 1 Arm Suitcase Deadlift: x 10 each arm @ light weight
WATCH VIDEO
WORKOUT:
• 1 Arm High Pull: 2 x 6 reps each arm
WATCH VIDEO
then...
• Establish a 10 rep max 1 Arm High Pull for each arm.
Bulletproof SHOULDERS: WORKOUT 3
About the 1 Arm Overhead Carry
WHY IS IT IN THE PROGRAM?
To improve strength at end range and overhead stabilization.
WHAT WEAKNESS DOES IT EXPOSE?
Strength at end range, strength stamina and midline stability.
It’s common for athletes to overextend through the low back. This is a no-go. If your lower back is
bent like a pretzel you need to reduce the weight.
DO I HAVE TO ROTATE MY PALM FORWARD AT THE TOP?
Nope.
MY RIGHT ARM IS STRONGER THAN MY LEFT. WHAT SHOULD I DO?
Keep doing Bulletproof Shoulders. Use a weight that’s comfortable for the weaker arm for both
arms in all unilateral overhead carrying.
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WARM UP:
• Push Up Shoulder Tap: x 10
WATCH VIDEO
• Standing Pass Through with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm Overhead Carry:
establish your max weight for 100M in 3 sets or less for each arm.
WATCH VIDEO
Note: if you don’t have 100 meters of open space go back-and-forth to get the distance.
Bulletproof SHOULDERS: WORKOUT 4
About the 1 Arm Farmer Carry
WHY IS IT IN THE PROGRAM?
Carrying is the most underutilized category of lifting in most training methods. It is a safe and
effective way to improve many aspects of the human structure.
WHAT WEAKNESS DOES IT EXPOSE?
Grip strength and stamina, postural stamina, hip strength with a vertical torso, and ability to breathe
under a heavy load.
Grip strength is typically very limiting for athletes unfamiliar with farmer carries. Don’t give up.
Once your grip is “strong like bull” you’ll feel it in your lower back, shoulders and legs.
HEAVY AND OFTEN
Heavy Farmer Carries (once you’re capable, of course) should be a mainstay in your training
program. They are extremely functional, relatively low risk and look cool...which is always important.
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WARM UP:
2 ROUNDS:
• Standing Pass Through with PVC: x 10
WATCH VIDEO
• Double KB Overhead Hold: 30 seconds @ light weight
WATCH VIDEO
• 2 Arm Farmer Carry: 60M @ light weight
WATCH VIDEO
WORKOUT:
• 1 Arm Farmer Carry:
establish your max weight for 100M in 2 sets or less for each arm.
WATCH VIDEO
Note: if you have to go back-and-forth to get 100 meters it’s ok to set the weight down when you
turn around.
Bulletproof SHOULDERS: WORKOUT 5
About the Barbell Overhead Hold
WHY IS IT IN THE PROGRAM?
To improve strength at end range and overhead stabilization.
A lot of shoulder pain and injury comes from load exceeding capacity at end range. This is
especially true for athletes who push press, thruster, jerk, kip, etc. in conditioning workouts.
WHAT WEAKNESS DOES IT EXPOSE?
Strength at end range, strength stamina and overhead stability.
It’s common for athletes to overextend through the low back. This is a no-go. If your lower back is
bent like a pretzel you need to reduce the weight.
STOP AT 5 MINUTES
Even if you haven’t accumulated 2 minutes overhead.
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WARM UP:
2 ROUNDS:
• Yoga Push Up: x 5
WATCH VIDEO
• Cuban Press with PVC: x 10
WATCH VIDEO
then...
• 1 minute Barbell Overhead Hold @ 50-60% of your 1 rep max strict press.
WATCH VIDEO
WORKOUT:
Barbell Overhead Hold:
WATCH VIDEO
in 5 minutes or less accumulate 2 minutes overhead with 100% of your 1 rep max strict press.
Rest as needed. The goal is to go unbroken...let us know if you do.
Bulletproof SHOULDERS: WORKOUT 6
WARM UP:
3 ROUNDS:
• Thoracic Rotation: x 5 each arm
WATCH VIDEO
• Yoga Push Up: x 5
WATCH VIDEO
WORKOUT:
1 Arm Shoulder Press: 4 x 6 each arm @ 100% of 10 rep max
WATCH VIDEO
Rest 1 minute between arms
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Bulletproof SHOULDERS: WORKOUT 7
WARM UP:
3 ROUNDS:
•1 Arm RKB Swing: x 10 each arm @ light weight
WATCH VIDEO
•1 Arm Suitcase Deadlift: x 10 each arm @ light weight
WATCH VIDEO
WORKOUT:
3 ROUNDS:
•2 Arm Farmer Carry: 50M @ 100% of 100M 1 Arm Farmer Carry max*
WATCH VIDEO
Proceed directly to Nerve Flossing
•Nerve Flossing: x 10 each of median and ulnar
WATCH VIDEO
Rest 45 seconds before starting your next 2 Arm Farmer Carry
*this is 200% of your max. 100% in each hand.
Bulletproof SHOULDERS: WORKOUT 8
WARM UP:
• Push Up Shoulder Tap: x 10
WATCH VIDEO
• Standing Pass Through with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm High Pull: 4 x 6 each arm @ 100% of 10 rep max
WATCH VIDEO
Rest 45 seconds between arms
• Wall Facing Handstand Hold: accumulate 60 seconds
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WATCH VIDEO
7
Bulletproof SHOULDERS: WORKOUT 9
WORKOUT:
15 MINUTES FOR QUALITY:
• Row: 250M @ medium pace with damper on 3 or below
• Supinated Grip Bar Hang: 20 seconds
WATCH VIDEO
• 1 Ar
WATCH VIDEO
• Push Up Shoulder Tap: x 10
WATCH VIDEO
Bulletproof SHOULDERS: WORKOUT 10
WARM UP:
3 ROUNDS:
• Yoga Push Up: x 5
WATCH VIDEO
• Cuban Press with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm Overhead Carry: 3 x 50M each arm @ 100% of 100M max
WATCH VIDEO
Rest 1 minute between arms
Bulletproof SHOULDERS: WORKOUT 11
WARM UP:
3 ROUNDS:
• Thoracic Rotation: x 5 each arm
WATCH VIDEO
• Yoga Push Up: x 5
WATCH VIDEO
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WORKOUT:
• 1 Arm Shoulder Press: 3 x 8 each arm @ 100% of 10 rep max
WATCH VIDEO
Rest 45 seconds between arms
Bulletproof SHOULDERS: WORKOUT 12
WARM UP:
3 ROUNDS:
• 1 Arm RKB Swing: x 10 each arm @ light weight
WATCH VIDEO
• 1 Ar
WATCH VIDEO
WORKOUT:
2 ROUNDS:
• 1 Arm Farmer Carry: 75M each arm @ 100% of 100M max
WATCH VIDEO
Proceed directly to Nerve Flossing
• Nerve Flossing: x 10 each median and ulnar
WATCH VIDEO
Rest 30 seconds before starting your next 1 Arm Farmer Carry
Bulletproof SHOULDERS: WORKOUT 13
WARM UP:
• Push Up Shoulder Tap: x 10
WATCH VIDEO
• Standing Pass Through with PVC: x 10
WATCH VIDEO
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WORKOUT:
• 1 Arm High Pull: 3 x 8 each arm @ 100% of 10 rep max
WATCH VIDEO
Rest 45 seconds between arms
• Wall Facing Handstand Hold: accumulate 75 seconds
WATCH VIDEO
Bulletproof SHOULDERS: WORKOUT 14
WORKOUT:
15 MINUTES FOR QUALITY:
• Standing Pass Through with PVC: x 10 each position
WATCH VIDEO
• Double KB Overhead Hold: 30 seconds @ light weight
WATCH VIDEO
• 2 Arm Farmer Carry: 60M @ light weight
WATCH VIDEO
• Push Up T: x 10
WATCH VIDEO
Bulletproof SHOULDERS: WORKOUT 15
WARM UP:
3 ROUNDS:
• Yoga Push Up: x 5
WATCH VIDEO
• Cuban Press with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm Overhead Carry: 3 x 75M each arm @ 100% of 100M max
WATCH VIDEO
Rest 1 minute between arms
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Bulletproof SHOULDERS: WORKOUT 16
WARM UP:
3 ROUNDS:
• Thoracic Rotation: x 5 each arm
WATCH VIDEO
• Yoga Push Up: x 5
WATCH VIDEO
WORKOUT:
• 1 Arm Shoulder Press: 3 x 10 each arm @ 100% of 10 rep max
WATCH VIDEO
Rest 1 minute between arms
Bulletproof SHOULDERS: WORKOUT 17
WARM UP:
3 ROUNDS:
• 1 Arm RKB Swing: x 10 each arm @ light weight
WATCH VIDEO
• 1 Ar
WATCH VIDEO
WORKOUT:
3 ROUNDS:
• 2 Arm Farmer Carry: 90M @ 100% of 100M 1 Arm Farmer Carry max each arm
WATCH VIDEO
Proceed directly to Nerve Flossing
• Nerve Flossing: x 10 each of median and ulnar
WATCH VIDEO
Rest 45 seconds before starting your next 2 Arm Farmer Carry
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Bulletproof SHOULDERS: WORKOUT 18
WARM UP:
• Push Up Shoulder Tap: x 10
WATCH VIDEO
• Standing Pass Through with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm High Pull: 3 x 10 each arm @ 100% of 10 rep max
WATCH VIDEO
Rest 45 seconds between arms
• Wall Facing Handstand Hold: accumulate 90 seconds
WATCH VIDEO
Bulletproof SHOULDERS: WORKOUT 19
WARM UP:
• Airdyne or Assault Bike: 5 minutes @ easy pace
WORKOUT:
10 MINUTES FOR QUALITY:
• Supinated Grip Shoulder Press: x 10 with empty barbell
WATCH VIDEO
• Ring Row: x 10 with 4 second negative
WATCH VIDEO
• Inchworm: x 5
WATCH VIDEO
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Bulletproof SHOULDERS: WORKOUT 20
WARM UP:
3 ROUNDS:
• Yoga Push Up: x 5
WATCH VIDEO
• Cuban Press with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm Overhead Carry: 3 x 100M each arm @ 100% of 100M max
WATCH VIDEO
Rest 90 seconds between arms
Bulletproof SHOULDERS: WORKOUT 21
WARM UP:
3 ROUNDS:
• Thoracic Rotation: x 5 each arm
WATCH VIDEO
• Yoga Push Up: x 5
WATCH VIDEO
WORKOUT:
• 1 Arm Shoulder Press: 2 x max reps @ 100% of 10 rep max
WATCH VIDEO
Rest as needed between arms
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Bulletproof SHOULDERS: WORKOUT 22
WARM UP:
3 ROUNDS:
• 1 Arm RKB Swing: x 10 each arm @ light weight
WATCH VIDEO
• 1 Ar
WATCH VIDEO
WORKOUT:
3 ROUNDS:
• 1 Arm Farmer Carry: 120M each arm @ 100% of 100M max
WATCH VIDEO
Proceed directly to Nerve Flossing
• Nerve Flossing: x 10 each of median and ulnar
WATCH VIDEO
Rest as needed before starting your next 1 Arm Farmer Carry
Bulletproof SHOULDERS: WORKOUT 23
WARM UP:
• Push Up Shoulder Tap: x 10
WATCH VIDEO
• Standing Pass Through with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm High Pull: 3 x max reps each arm @ 100% of 10 rep max
WATCH VIDEO
Rest as needed between arms
• Wall Facing Handstand Hold: accumulate 90 seconds
activelifeprofessional.com
WATCH VIDEO
14
Bulletproof SHOULDERS: WORKOUT 24
WORKOUT:
15 MINUTES FOR QUALITY:
• Row: 250M @ medium pace with damper on 3 or below
• Supinated Grip Bar Hang: 20 seconds
WATCH VIDEO
• 1 Ar
WATCH VIDEO
• Push Up Shoulder Tap: x 10
WATCH VIDEO
Bulletproof SHOULDERS: WORKOUT 25
WARM UP:
3 ROUNDS:
• Yoga Push Up: x 5
WATCH VIDEO
• Cuban Press with PVC: x 10
WATCH VIDEO
WORKOUT:
• Double DB/KB Overhead Carry: 3 x 100M @ 100% of 100M 1 Arm Overhead Carry max WATCH VIDEO
Rest as needed between arms
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Bulletproof SHOULDERS: WORKOUT 26
WARM UP:
3 ROUNDS:
• Thoracic Rotation: x 5 each arm
WATCH VIDEO
• Yoga Push Up: x 5
WATCH VIDEO
WORKOUT:
• 1 Arm Shoulder Press: establish your new 10 rep max in 3 sets for each arm
WATCH VIDEO
Rest as needed between arms
Bulletproof SHOULDERS: WORKOUT 27
WARM UP:
3 ROUNDS:
• 1 Arm RKB Swing: x 10 each arm @ light weight
WATCH VIDEO
• 1 Ar
WATCH VIDEO
WORKOUT:
2 ROUNDS:
• 1 Arm Farmer Carry: max distance each arm @ 100% of 100M max
WATCH VIDEO
Proceed directly to Nerve Flossing
• Nerve Flossing: x 10 each median and ulnar
WATCH VIDEO
Rest as needed before starting your next 1 Arm Farmer Carry
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Bulletproof SHOULDERS: WORKOUT 28
WARM UP:
• Push Up Shoulder Tap: x 10
WATCH VIDEO
• Standing Pass Through with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm Muscle Snatch: 3 x max reps each arm @ 100% of 1 Arm High Pull 10 rep max
WATCH VIDEO
Rest as needed between arms
• Wall Facing Handstand Hold: accumulate 90 seconds
WATCH VIDEO
Bulletproof SHOULDERS: WORKOUT 29
WORKOUT:
15 MINUTES FOR QUALITY:
• Standing Pass Through with PVC: x 10
WATCH VIDEO
• Double KB Overhead Hold: 30 seconds @ light weight
WATCH VIDEO
• 2 Arm Farmer Carry: 60M @ light weight
WATCH VIDEO
• Push Up T: x 10
WATCH VIDEO
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Bulletproof SHOULDERS: WORKOUT 30
WARM UP:
3 ROUNDS:
• Yoga Push Up: x 5
WATCH VIDEO
• Cuban Press with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm Overhead Carry + 1 Arm Thruster Complex: 2 x 100M each arm @ 100%
WATCH VIDEO
of 100M 1 Arm Overhead Carry max
• Perform a 1 Arm Thruster with the carrying arm every 10M
Rest 60 to 90 seconds between arms
Bulletproof SHOULDERS: WORKOUT 31
WARM UP:
3 ROUNDS:
• Thoracic Rotation: x 5 each arm
WATCH VIDEO
• Yoga Push Up: x 5
WATCH VIDEO
WORKOUT:
• 1 Arm Thruster: 3 x max reps @ 100% of 1 Arm Shoulder Press 10 rep max
WATCH VIDEO
Rest as needed between arms
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Bulletproof SHOULDERS: WORKOUT 32
WARM UP:
3 ROUNDS:
• 1 Arm RKB Swing: x 10 each arm @ light weight
WATCH VIDEO
• 1 Ar
WATCH VIDEO
WORKOUT:
3 ROUNDS:
• 1 Arm Farmer Carry: max distance @ 100% of 100M max
WATCH VIDEO
Proceed directly to Nerve Flossing
• Nerve Flossing: x 10 each of median and ulnar
WATCH VIDEO
Rest as needed before starting your next 1 Arm Farmer Carry
Bulletproof SHOULDERS: WORKOUT 33
WARM UP:
• Push Up Shoulder Tap: x 10
WATCH VIDEO
• Standing Pass Through with PVC: x 10
WATCH VIDEO
WORKOUT:
• Narrow Grip High Pull: establish your 10 rep max in 3 sets
WATCH VIDEO
Rest as needed between sets
• Wall Facing Handstand Hold: accumulate 105 seconds
WATCH VIDEO
Note: only do the handstand hold once. You do not need to do it after each set of high pulls.
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Bulletproof SHOULDERS: WORKOUT 34
WARM UP:
• Assault Bike: 5 minutes @ easy pace
WORKOUT:
10 MINUTES FOR QUALITY:
• Supinated Grip Shoulder Press: x 10 with empty barbell
WATCH VIDEO
• Ring Row: x 10 with 4 second negative
WATCH VIDEO
• Inchworm: x 5
WATCH VIDEO
Bulletproof SHOULDERS: WORKOUT 35
WARM UP:
3 ROUNDS:
• Yoga Push Up: x 5
WATCH VIDEO
• Cuban Press with PVC: x 10
WATCH VIDEO
WORKOUT:
• 2 Arm KB Overhead Carry + Push Press Complex: 2 x 100M @ 80% of 100M
WATCH VIDEO
Overhead Carry max
• Perform 1 Push Press every 10M
Rest as needed between arms
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Bulletproof SHOULDERS: WORKOUT 36
WARM UP:
3 ROUNDS:
• Thoracic Rotation: x 5 each arm
WATCH VIDEO
• Yoga Push Up: x 5
WATCH VIDEO
WORKOUT:
• 1 Arm Shoulder Press: 2 x 6 each arm
WATCH VIDEO
Rest 1 minute between arms
• Establish your NEW 10 rep max* 1 Arm Shoulder Press for each arm.
Bulletproof SHOULDERS: WORKOUT 37
WARM UP:
3 ROUNDS:
• 1 Arm RKB Swing: x 10 each arm @ light weight
WATCH VIDEO
• 1 Ar
WATCH VIDEO
WORKOUT:
• 1 Arm High Pull: establish your new 10 rep max in 3 sets or less for each arm
activelifeprofessional.com
WATCH VIDEO
21
Bulletproof SHOULDERS: WORKOUT 38
WARM UP:
• Push Up Shoulder Tap: x 10
WATCH VIDEO
• Standing Pass Through with PVC: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm Overhead Carry: establish your new max weight for 100M in 3 sets or less
WATCH VIDEO
for each arm
Bulletproof SHOULDERS: WORKOUT 39
WARM UP:
2 ROUNDS:
• Standing Pass Through with PVC: x 10
WATCH VIDEO
• Double KB Overhead Hold: 30 seconds @ light weight
WATCH VIDEO
• 2 Arm Farmer Carry: 60M @ light weight
WATCH VIDEO
• Push Up T: x 10
WATCH VIDEO
WORKOUT:
• 1 Arm Farmer Carry: establish your new max weight for 100M in 2 sets or less for
WATCH VIDEO
each arm
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Bulletproof SHOULDERS: WORKOUT 40
WARM UP:
2 ROUNDS:
• Yoga Push Up: x 5
WATCH VIDEO
• Cuban Press with PVC: x 10
WATCH VIDEO
• 1 minute Barbell Overhead Hold @ 50-60% of your 1 rep max strict press.
WATCH VIDEO
WORKOUT:
• Barbell Overhead Hold: in less than 5 minutes accumulate 2 minutes overhead with
WATCH VIDEO
100% of your 1 rep max strict press.
Rest as needed, but as little as possible.
Bulletproof Programs and Corrective Action Programs are a product of The Active Life and @activeliferx. All programs are designed by
doctors to improve long term joint health, increase flexibility, increase mobility, improve strength balance and reduce pain common in
athletes. These programs are not intended to diagnose injury and are not medical advice.
activelifeprofessional.com
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Notes:
Bulletproof Programs and Corrective Action Programs are a product of The Active Life and @activeliferx. All programs are designed by
doctors to improve long term joint health, increase exibility, increase mobility, improve strength balance and reduce pain common in
athletes. These programs are not intended to diagnose injury and are not medical advice.
activelifeprofessional.com
1
Notes:
Bulletproof Programs and Corrective Action Programs are a product of The Active Life and @activeliferx. All programs are designed by
doctors to improve long term joint health, increase exibility, increase mobility, improve strength balance and reduce pain common in
athletes. These programs are not intended to diagnose injury and are not medical advice.
activelifeprofessional.com
2