PT · Dr. Kaytlyn Wells
Shoulder Protocol
Ongoing maintenance + CrossFit prep · revised 2026-04-12
Schedule
Day A.5 (Mon/Wed/Sat) · Day A.2 (Tue/Fri) · Thu/Sun off
Sun
off
Mon
A.5
Tue
A.2
Wed
A.5
Thu
off
Fri
A.2
Sat
A.5
Day A.2 (8 exercises)
- Pec Mashx1 · 1 min
- Barbell Lat Smashx1 · 1 min
- Half Kneeling Thoracic Wall Rotationx3 · 12-15
- Banded Scapular Retractionx3 · 8
- Scap Punchesx2 · 15
- Banded W'sx3 · 15
- DB Reverse Face Pull (Supine)x2 · 8
- Shoulder Adduction + Shoulder Add/ERx3 · 10
Day A.5 — no floor (10 exercises)
- Pec Mashx1 · 1 min
- Tricep Releasex2 · 12
- Barbell Lat Smashx1 · 1 min
- Side Lying Complexx2 · 8
- Scap Punchesx2 · 15
- Shoulder Adduction + Shoulder Add/ERx3 · 10
- KB Bottoms Up Carryx2 · 10
- Reverse Shrugx2 · 15
- RNT KB Bottoms Up Pressx2 · 10
- RNT Single Arm Rowx2 · 12
Notes
- Relatively stable week over week
- Day A.5 = no floor work (Joel's gym floor aversion)
- Release work (pec mash, lat smash) comes first
- Strengthening work follows (scap punches, carries, presses)
- Side Lying Complex and Add/ER are the spicy ones showing most improvement
- Schedule maps to training: A.5 on conjugate days (Mon/Wed/Sat), A.2 on other training days (Tue/Fri)
· mobility routines ·
Mobility · Daily / as needed
Hip + Ankle Mobility
hips, ankles, lower-body mobility base · Light band + floor
- Banded Hip Mobilityx3 · 5, 5, 5 reps
- Seated Hip IR/ERx2 · 20, 20 reps
- 2-up 1-down Glute Bridgex1 · 8–10 reps
- Sciatic Nerve Glidesx1 · 20 reps
- Pin & Stretch Calfx2 · 30 sec, 30 sec
- Banded Ankle Mobilizationx2 · 30 sec, 30 sec
- Band + floor is all you need, so it goes anywhere.
- Run it before conjugate lower days in particular — goal is hips and ankles that actually work when you load them.
- Came out of the travel-week anchor but isn’t travel-specific; keep it running through normal weeks too.