Week 1: Getting Started Day 1-5:

• Day 1: Internal Rotation – 2 sets of 10-15 reps on each side. (10 seconds = 1 rep)
• 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!