Once In A Blue Moon

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Week 1: Getting Started Day 1-5:

  • Day 1: Internal Rotation – 2 sets of 10-15 reps on each side.
  • Day 2: External Rotation – 2 sets of 10-15 reps on each side.
  • Day 3: Shoulder External Rotation at 90 Degrees – 2 sets of 10-15 reps on each side.
  • Day 4: Scaption – 2 sets of 10-15 reps.
  • Day 5: Prone Shoulder External Rotation – 2 sets of 10-15 reps on each side.

Week 2: Increasing Intensity Day 6-12:

  • Day 6: Internal Rotation – 3 sets of 10-15 reps on each side.
  • Day 7: External Rotation – 3 sets of 10-15 reps on each side.
  • Day 8: Shoulder External Rotation at 90 Degrees – 3 sets of 10-15 reps on each side.
  • Day 9: Scaption – 3 sets of 10-15 reps.
  • Day 10: Prone Shoulder External Rotation – 3 sets of 10-15 reps on each side.
  • Day 11-12: Rest and focus on stretching and mobility exercises for recovery.

Week 3: Building Strength Day 13-19:

  • Day 13: Internal Rotation – 3 sets of 12-15 reps on each side.
  • Day 14: External Rotation – 3 sets of 12-15 reps on each side.
  • Day 15: Shoulder External Rotation at 90 Degrees – 3 sets of 12-15 reps on each side.
  • Day 16: Scaption – 3 sets of 12-15 reps.
  • Day 17: Prone Shoulder External Rotation – 3 sets of 12-15 reps on each side.
  • Day 18-19: Rest and focus on stretching and mobility exercises for recovery.

Week 4: Mastery and Maintenance Day 20-30:

  • Day 20: Internal Rotation – 3 sets of 15 reps on each side.
  • Day 21: External Rotation – 3 sets of 15 reps on each side.
  • Day 22: Shoulder External Rotation at 90 Degrees – 3 sets of 15 reps on each side.
  • Day 23: Scaption – 3 sets of 15 reps.
  • Day 24: Prone Shoulder External Rotation – 3 sets of 15 reps on each side.
  • Day 25-30: Continue with the same exercises, gradually increasing resistance or repetitions as you feel comfortable. Focus on perfecting your form.

Throughout the challenge, make sure to:

  • Maintain proper form to avoid injury.
  • Listen to your body and adjust the resistance as needed.
  • Include stretching and mobility exercises for warm-up and cool-down.
  • Stay consistent and aim for incremental progress.
  • If you experience pain or discomfort beyond regular muscle soreness, consult a fitness professional or healthcare provider.

By the end of this 30-day challenge, you should notice improved shoulder mobility, strength, and flexibility. Good luck!


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