Intelligent programming to improve your shoulder mobility

This Train Your Weakness FOCUSED programming will improve your shoulder mobility in just 6 weeks.

Add-On Progression Programming

Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, 3x a week, for 6 weeks to feel & see more mobility in your shoulders.

Coach's Notes Included

Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.

Created By The Best

Every single Train Your Weakness program is forged out of many years of elite CrossFit® experience.

Training Delivered Via TrainHeroic App

Get your Train Your Weakness programming from the best in tech - TrainHeroic. Track PR's, record notes, reps, weights, chat with your team, and more!

Sample Programming - Week 1 / Session 1

Flexibility (8 minutes)
Foam roll lats: 1 minute per side
Lat stretch with band: 1 minute per side
Child’s pose: 2 minutes
Thread the needle: 2 Minutes

Motor control (12 minutes)
3 sets of 20 reps per side, Shoulder external rotations
Rest 30-seconds between sides3 sets of 10 reps per side, Kettlebell arm-bar rotations
No rest between sides
Accumulate 2 minutes per side, Single-arm hang
Switch arms as needed until you accumulate a total of 2 minutes per side.
Try to rest as little as possible.

Core (6 minutes)
3 sets:
60-seconds 90/90 breathing with feet supported, no rest
10 reps alternating bird dog, no rest

1-minute hold: Full bridge
1-minute hold: Reverse plank

Other Perks You'll Get With TYW Programming

Video Training/Feedback

Struggling with a movement or just want feedback? Send an email to with your video and our team will provide feedback ASAP!

Chat With Your Peers

You can chat with all the other athletes doing the same program as you! Get support and celebrate your wins!

100% Money Back Guarantee

Don't love your program? Email within 30 days and we will offer you a no questions asked, 100% money back.