Twelve weeks, three sessions a week, about twenty-five minutes each.

Weeks 1 to 4 build the range and the control to hold it. Weeks 5 to 8 load it. Weeks 9 to 12 turn it into work you keep doing without a plan in front of you.

Bodyweight only. A wall and a patch of floor.

Every session lists the movement, the sets, and what it should feel like when you have it right. There is a ten-minute version for busy weeks and a twelve-week tracker.

Written for people who tried shoulder work before and stopped in week three.