This post contains the 4-week program I had planned for my client to perform to help meet their targets and aid their rehabilitation from a shoulder dislocation. They currently cannot perform a press-up without their shoulder dislocating and therefore, I have included a resistance band session to help strengthen and stabilize the shoulder as well as exercises incorporated into the program to better improve this. Due to the current circumstances, it is not possible to train with my client so as well as handing them a basic training program, I have also included sheets that explain what exercises they are doing as part of that work out in the order they are intended to be done during a gym session. This means that they can perform the exercises from home.
4 Week Exercise/Activity Programme Overview
Aim: Increase shoulder strength and stability
Increase Aerobic/ Cv fitness
Decrease BMI, Body composition, Weight
| Week No | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Full Body workout
Shoulder based |
Cardio session | Full body workout
Shoulder based |
Resistance bands | |||
| 2 | Fullbody Workout
Shoulder Based |
Cardio Session | Full Body Workout
Shoulder based |
Resistance bands | |||
| 3 | Full Body Workout
Shoulder Based |
Cardio Session | Full Body workout
Shoulder Based |
Resistance bands | |||
| 4 | Full Body WorkoutShoulder based | Cardio session | Full body workout
Shoulder based |
Resistance bands |
Date produced:11/03/2020
The specific workouts in this basic training program can be found under the module title page of directly through the below links:
Fullbody work out- Shoulder based week 1 and 2
Full body Workout Week 3 and 4
You can also find the Client profile (made confidential for the safety and consideration of the client), FMS assessment results (Pre-programme results), and the protocol for the FMS used in the images below.
