Lindsay Sparkes

Shoulder 12wk progression



PHASE 1 – FOUNDATION (Weeks 1–4)

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Band Pull Apart x20
Dowel+ DB pendulums x12
Cat-Cow x10
1 Set

Block 2 – Activation
Dead Bug x10/side
side bends
Band External Rotation x15/side
2 Sets

Block 3 – Primary Strength
DB RDL x10
DB Floor Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Chest Supported DB Row x10
Scap Pull + Push-Up x12
banded hamstring curl x12
1:00 rest – 3 Sets

Conditioning finish
Airbike Easy Pace (~4:00)

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Wall Slides x12
Thoracic Rotation x10/side
Band Pull Apart x20
1 Set

Block 2 – Activation
Bird Dog x10/side
Trap 3 Raise x12
2 Sets

Block 3 – Primary Strength
Goblet Squat x10
Neutral Grip Lat Pulldown x10
bicep curl x12
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Supported Split Squat x8/side
Seated Cable Row x10
tricep extension x12
1:00 rest – 3 Sets

Conditioning finish
Rowing Machine Easy Pace (~4:00)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Band Pull Apart x20
Dowel+ DB pendulums x12
Prone Y-T-W x10 each
1 Set

Block 2 – Activation
Pallof Press x12/side
more ytw's x12
Band External Rotation x15/side
1-2 Sets

Block 3 – Primary Strength
Barbell Hip Thrust x10
DB 4 ways x8
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Single Leg Glute Bridge x10/side
Half-Kneeling Single Arm DB Press x8/side
wrist extension x12
1:00 rest – 3 Sets

Conditioning finish
SkiErg Easy Pace (~4:00)

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Dowel+ DB pendulums x12
Band Pull Apart x20
Thoracic Rotation x10/side
1 Set

Block 2 – Activation
Dead Bug x10/side
Trap 3 Raise x12
1-2 Sets

Block 3 – Primary Strength
DB RDL x10
Incline DB Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
TRX Row x12
SB Ham curl x12
Band External Rotation x15/side
1:00 rest – 3 Sets

Conditioning finish
Airbike Easy Pace (~4:00)

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Band Pull Apart x20
Cat-Cow x10
Dowel+ DB pendulums x12
1 Set

Block 2 – Activation
Bird Dog x10/side
Scap Push-Up x12
1-2 Sets

Block 3 – Primary Strength
DB Squat x10
Cable Row x10
band ABductions
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Front Foot Elevated Split Squat x8/side
Band Lat Pulldown x12
face pulls x12
1:00 rest – 3 Sets

Conditioning finish
Rowing Machine Easy Pace (~4:00)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Prone Y-T-W x10 each
Band Pull Apart x20
Wall Slides x12
1 Set

Block 2 – Activation
Pallof Press x12/side
BB overcoming ISO Lat Raise 6s
1-2 Sets

Block 3 – Primary Strength
Hip Thrust x12
DB 4 or 6 ways x8
1:00 rest – 3 Sets

Block 4 – Secondary Strength
SB ham curl x12
BB overcoming ISO front Raise 6s
side bends x12
1:00 rest – 3 Sets

Conditioning finish


PHASE 2 – STRENGTH & CONTROL (Weeks 5–8)

🟩 HINGING AND PRESSING
Week 5 + 7

Block 1 – Mobility Prep
Band Pull Apart x20
Dowel pendulums x15
Thoracic Rotation x10/side
1 Set

Block 2 – Activation
Dead Bug x12/side
Band External Rotation x15/side
2 Sets

Block 3 – Primary Strength
RDL x8
DB Bench Press x8
BB overcoming ISO front Raise 6s
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Chest Supported DB Row x8
Half-Kneeling Single Arm DB Press x8/side
face pulls x12
1:00 rest – 3 Sets

Conditioning finish
Airbike Intervals 20s on/40s off x5 (~5:00)

🟥 SQUATTING AND PULLING
Week 5 + 7

Block 1 – Mobility Prep
Dowel+ DB pendulums x12
Band Pull Apart x20
Thoracic Rotation x10/side
1 Set

Block 2 – Activation
Bird Dog x12/side
Prone Trap Raise x15
2 Sets

Block 3 – Primary Strength
Box Squat (Barbell) x8
Neutral Grip Lat Pulldown x8
BB overcoming ISO lat Raise 6s
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Supported Split Squat x8/side
Seated Cable Row x8
face pulls x12
1:00 rest – 3 Sets

Conditioning finish
Rowing Machine Intervals 20s on/40s off x5 (~5:00)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 5 + 7

Block 1 – Mobility Prep
Band Pull Apart x20
Wall Slides x15
Prone Y-T-W x12 each
1 Set

Block 2 – Activation
Pallof Press x12/side
Band External Rotation x15/side
2 Sets

Block 3 – Primary Strength
Barbell Hip Thrust x8
DB Shoulder Press (full ROM, light load) x8
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Single Leg Glute Bridge x10/side
light Seated OHP Press x8
Bicep curl x12
1:00 rest – 3 Sets

Conditioning finish
SkiErg Intervals 20s on/40s off x5 (~5:00)

🟩 HINGING AND PRESSING
Week 6 + 8

Block 1 – Mobility Prep
Wall Slides x15
Scarecrows x12
Band Pull Apart x20
1 Set

Block 2 – Activation
Dead Bug x12/side
Scap Push-Up x15
2 Sets

Block 3 – Primary Strength
RDL x8
Incline DB Press x8
BB overcoming ISO front & lat Raise 6s
1:00 rest – 3 Sets

Block 4 – Secondary Strength
TRX Row x10
Band External Rotation x15/side
tricep ext x12
1:00 rest – 3 Sets

Conditioning finish
Airbike Intervals 20s on/40s off x5 (~5:00)

🟥 SQUATTING AND PULLING
Week 6 + 8

Block 1 – Mobility Prep
Band Pull Apart x20
Cat-Cow x10
Wall Slides x15
1 Set

Block 2 – Activation
Bird Dog x12/side
Prone Trap Raise x15
2 Sets

Block 3 – Primary Strength
DB Squat x8
Cable Row x8
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Rear Foot Elevated Split Squat x8/side
Band Lat Pulldown x12
face pulls x12
1:00 rest – 3 Sets

Conditioning finish
Rowing Machine Intervals 20s on/40s off x5 (~5:00)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 6 + 8

Block 1 – Mobility Prep
Prone Y-T-W x12 each
Band Pull Apart x20
Dowel+ DB pendulums x12
1 Set

Block 2 – Activation
Pallof Press x12/side
Trap 3 Raise x15
BB overcoming ISO front&lat Raise 6s
2 Sets

Block 3 – Primary Strength
Banded Hip Thrust x10
DB 4 or 6 ways x8
BB overcoming ISO front & lat Raise 6s
1:00 rest – 3 Sets

Block 4 – Secondary Strength
Cable Pull-Through x10
Half-Kneeling Single Arm DB Press x8/side
tricep ext x12
1:00 rest – 3 Sets

Conditioning finish
SkiErg Intervals 20s on/40s off x5 (~5:00)

PHASE 3 – PERFORMANCE & RESILIENCE (Weeks 9–12)

🟩 HINGING AND PRESSING
Week 9 + 11

Block 1 – Mobility Prep
Band Pull Apart x20
Scarecrows x12
Thoracic Rotation x12/side
1 Set

Block 2 – Activation
Dead Bug x12/side
DB External Rotation x15/side
2 Sets

Block 3 – Primary Strength
Hex Bar DL x6
Barbell Bench Press x6
1:15 rest – 4 Sets

Block 4 – Secondary Strength
Chest Supported DB Row x6
Half-Kneeling Single Arm DB Press x6/side
1:00 rest – 3 Sets

Conditioning finish
Airbike Intervals 20s on/40s off x6 (~5:00)

🟥 SQUATTING AND PULLING
Week 9 + 11

Block 1 – Mobility Prep
Dowel+ DB pendulums x12
Band Pull Apart x20
Thoracic Rotation x12/side
1 Set

Block 2 – Activation
Bird Dog x12/side
Trap 3 Raise x15
2 Sets

Block 3 – Primary Strength
Barbell Box Squat x6
Weighted Lat Pulldown x6
1:15 rest – 4 Sets

Block 4 – Secondary Strength
Supported Split Squat (added load) x8/side
Seated Cable Row x8
1:00 rest – 3 Sets

Conditioning finish
Rowing Machine Intervals 20s on/40s off x6 (~5:00)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 9 + 11

Block 1 – Mobility Prep
Band Pull Apart x20
Dowel+ DB pendulums x12Prone Y-T-W x12 each
1 Set

Block 2 – Activation
Pallof Press x12/side
DB External Rotation x15/side
max plank
2 Sets

Block 3 – Primary Strength
Barbell Hip Thrust x6
DB 4 or 6 ways x8
BB overcoming ISO front & lat Raise 6s
1:15 rest – 4 Sets

Block 4 – Secondary Strength
Single Leg Glute Bridge x10/side
cable seated row x12
1:00 rest – 3 Sets

Conditioning finish
SkiErg Intervals 20s on/40s off x6 (~5:00)

🟩 HINGING AND PRESSING
Week 10 + 12

Block 1 – Mobility Prep
Wall Slides x15
Thoracic Rotation x12/side
Band Pull Apart x20
1 Set

Block 2 – Activation
Dead Bug x12/side
Scap Push-Up x15
2 Sets

Block 3 – Primary Strength
DB RDL x6
Incline DB Press x6
1:15 rest – 4 Sets

Block 4 – Secondary Strength
TRX Row x8
DB External Rotation x15/side
1:00 rest – 3 Sets

Bi, tri's, wrist

🟥 SQUATTING AND PULLING
Week 10 + 12

Block 1 – Mobility Prep
Band Pull Apart x20
Cat-Cow x10
Dowel+ DB pendulums x12
1 Set

Block 2 – Activation
Bird Dog x12/side
Trap 3 Raise x15
2 Sets

Block 3 – Primary Strength
DB Squat x6
Cable Row x6
1:15 rest – 4 Sets

Block 4 – Secondary Strength
Rear Foot Elevated Split Squat x8/side
Band Lat Pulldown x12
face pulls x15
1:00 rest – 3 Sets

Conditioning finish
Rowing Machine Intervals 20s on/40s off x6 (~5:00)

🟦 THRUSTING AND OVERHEAD PRESSING
Week 10 + 12

Block 1 – Mobility Prep
Prone Y-T-W x12 each
Band Pull Apart x20
Dowel+ DB pendulums x12
1 Set

Block 2 – Activation
Pallof Press x12/side
Trap 3 Raise x15
more ytw's x12
2 Sets

Block 3 – Primary Strength
Banded Hip Thrust x8
DB 4 or 6 ways x8
BB overcoming ISO front & lat Raise 6s
1:15 rest – 4 Sets

Block 4 – Secondary Strength
Cable Pull-Through x10
Half-Kneeling Single Arm DB Press x6/side
1:00 rest – 3 Sets

Conditioning finish
SkiErg Intervals 20s on/40s off x6 (~5:00)