132 workouts
Welcome to my effective shoulder program designed to help you alleviate shoulder discomfort and regain your range of motion, requiring only a few minutes of your time each day.
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About the Fix Your Shoulder Pain in 4 weeks
How to Utilize the Program:
The main program consists of 2 phases, each lasting 2 weeks, totaling 4 weeks. Think of it as an early, intermediate, and advanced phase.
Each “week” comprises 5 days of workouts, which can be tailored to fit your schedule. Many prefer to complete Days 1-5 from Monday to Friday, taking the weekend off before resuming with Day 6 on Monday.
Alternatively, you can incorporate rest days mid-week as necessary. The goal is to complete all 5 days within the week to seamlessly transition to the next phase the following week.
Week 1
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Strength Training
Mehdi Dalili
|Any Level
|tennis ball
|Stretch
WEEK 1
Mehdi Dalili
|Any Level
|tennis ball
|Stretch
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|stability ball
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
WEEK 1
Mehdi Dalili
|Any Level
|tennis ball
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
WEEK 1
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Warm Up
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
WEEK 1
Mehdi Dalili
|Any Level
|tennis ball
|Stretch
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|stability ball
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|
Mehdi Dalili
|Any Level
|foam roller
|Mobility
WEEK 2
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Warm Up
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
WEEK 2
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|foam roller
|Mobility
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
WEEK 2
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
WWEK 2
Mehdi Dalili
|Any Level
|foam roller
|Mobility
Mehdi Dalili
|
Mehdi Dalili
|Any Level
|foam roller
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
WEEK 2
Mehdi Dalili
|Intermediate
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Intermediate
|No Equipment
|Upper Body & Core
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|foam roller
|Mobility
WEEK 3
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Mobility
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|foam roller
|Mobility
WEEK 3
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
WEEK 3
Mehdi Dalili
|Any Level
|foam roller
|Mobility
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Intermediate
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
WEEK 3
Mehdi Dalili
|
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Intermediate
|Step
|Upper Body & Core
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
WEEK 3
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
WEEK 4
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Warm Up
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|tennis ball
|Stretch
WEEK 4
Mehdi Dalili
|
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Booty Workout
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
WEEK 4
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|foam roller
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
WEEK 4
Mehdi Dalili
|Any Level
|No Equipment
|Warm Up
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
WEEK 4
Mehdi Dalili
|Any Level
|Short resistance band (loop)
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Intermediate
|No Equipment
|Upper Body & Core
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
WEEK 4
Mehdi Dalili
|Any Level
|foam roller
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|foam roller
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Mobility
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|long resistance band(loop)
|Upper Body
Mehdi Dalili
|Any Level
|resistance tube
|Upper Body