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