Strong + Mobile Shoulders — Home Program

Build strong, stable, pain‑free shoulders from home. Shoulder pain is common among gym‑goers and desk workers — usually from poor posture and a rounded upper back. This program creates range in the front and strength in the back, so injuries and pain are far less likely.

What you get

• A full 3‑day‑a‑week home program (4–6 weeks), structured in supersets
• Sets, reps, tempo and rest dialled in for every exercise
• Warm‑up, stretch and activation routines for each session
• A plain‑English guide to reading the program — tempo, supersets and progressive overload

Every exercise links to a video

No guessing. Every movement links straight to a demonstration video on my YouTube channel, so you can see exactly how it's done.

Who it's for

Anyone with shoulder pain, poor posture, or a rounded upper back who wants stronger, more stable shoulders and better posture — trained from home.

How it works

Instant digital download (PDF) delivered to your inbox after checkout — train from your phone or print it. Some equipment required.

Yours in Mobility,
Kelly Mac