This is a 4-week pole-specific shoulder training program designed to build the strength, range of motion, control, and load tolerance your shoulders need for pole.

Over four weeks, you'll work through:

• Increasing range of motion

• End-range shoulder strength and control

• Eccentric strength and load tolerance

• Scapular load-bearing capacity

• Concentric force production

This is the on-demand version of the 4-Week Shoulder Bulletproofing Program. Work through the program at your own pace with guided training videos and coaching instruction, without the live sessions, written workouts, group access, or individualized coaching included in the live program.

Designed for pole athletes of any level, whether you're returning to training after completing shoulder rehab, dealing with recurring shoulder issues, feeling like your shoulders need more strength and stability, or simply want to proactively build your shoulder capacity for pole.

Equipment: This program is at-home friendly and requires 4-6 yoga blocks (or thick books), 1-2 resistance bands, a yoga strap, and a pole or bannister to hook the bands (actual pole not necessary).

Note: This program is not intended for acute shoulder injuries requiring medical care. If you're currently injured, seek appropriate evaluation and clearance before beginning.