Shoulder Mobility Program

Shoulder Mobility Program

About the Program:

Your shoulders take a beating on every ride—from stabilizing the bars through rocky descents to absorbing impact on jumps and drops. This program restores balance, mobility, and endurance across the entire shoulder complex, helping you stay strong, loose, and pain-free no matter how aggressive the terrain gets.

Across three progressive sessions, you’ll move through dynamic mobility work, rotator cuff activation, and controlled strength exercises drawn from proven performance and rehab methods. Foundational drills like Shoulder Circles, Scapular Push-Ups, and Protraction/Retraction retrain shoulder mechanics, while focused movements such as Rotator Cuff External/Internal Rotations, DB Y-Raises, and Banded Face Pulls build stability and resilience in the smaller muscles that keep the shoulder joint aligned.

Each day targets a key aspect of shoulder health—mobility, motor control, and strength endurance—so you develop fluid motion without sacrificing stability. The goal is to improve bar control, shock absorption, and upper-body posture on the bike while reducing the risk of overuse injuries to the rotator cuff and surrounding structures.

Perform these sessions two to three times per week, either as part of your strength program or post-ride recovery work. 

Consistent practice builds a shoulder girdle that’s both mobile and unshakably stable—allowing you to attack descents, lift over obstacles, and corner with precision and confidence.

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app

Learn how you'll train on the Bridge app!