Dr. Rachel Gilmore
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Shoulder Foundations: 6 Weeks
The Proven Method to keep your Shoulders Strong & Pain-Free!
Your shoulders aren’t just hinges — they’re part of a system. When one link falters, everything from posture to pressing power suffers.
The 6-Week Shoulder Foundation Program rebuilds that system by retraining scapular control, core stability, and real functional strength.
You’ll progress from mobility to stability to strength, restoring coordination so your shoulders move, lift, and perform pain-free.
Goal:
Mobility-Stability-Strength
Mobility-Stability-Strength
Functional, Weight lifting, Bodybuilding, Upper Body
6 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Mobility-Stability-Strength
Mobility-Stability-Strength
Functional, Weight lifting, Bodybuilding, Upper Body
6 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
/1764283243123_Program%20-%20Photo%20Background%20Color%20Overlay%20(3)-comp.png)
About the program
Your shoulders aren’t just hinges — they’re part of a system.
If one link in that system breaks down, everything from your lifts to your posture pays the price.
The Shoulder Foundations rebuilds that system from the ground up.
Phase 1 The Foundations was designed to retrain how your shoulder blades move, how your core stabilizes, and how your upper body generates real, functional strength — not just muscle.
You’ll progress from mobility and awareness to stability and the beginning of full shoulder strength, restoring the coordination between your scapula, rib cage, and shoulder joint.
Each session builds on the last — starting with supine and prone control work, then advancing through quadruped and half-kneeling positions before finishing in full standing, loaded strength patterns.
You don’t fix shoulders by isolating them — you fix them by training the system.
This is only the beginning! After finishing this, Phase 2 will be ready when you are!
This is how you begin to create strong, pain-free, adaptable shoulders that can press, pull, and move without breaking down. LFG! 🔥🙌🏼
- 💯Improved shoulder mobility and range of motion
- 💯Better scapular control and stability under load
- 💯Increased strength through full functional range
- 💯Reduced tension and overuse in traps and neck
- 💯The ability to train hard — without joint pain
- Perfect For: Athletes, lifters, or desk workers dealing with shoulder tightness or instability
- Anyone recovering from shoulder pain and ready to rebuild properly
- High performers who want to bulletproof their upper body and move better in every direction
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
I never thought my shoulder would feel this good!
Debbie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
The biggest thing I have taken away working with Dr. Rachel is you have to do the daily work to get results; it's not easy but it is well worth it.
Ed B.
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
You have gone above and beyond to help me and I appreciate it more than you know!
Angie
I got into my yoga poses with no pain. I am so excited the exercises and stretches are helping so much!
Lindsey
I did 20 miles and felt like I could ride! My legs felt like 2 years ago.
Allan
The exercises and education were the best part of treatment! If you need a Doctor who will break down why your body responds this way, join today.
Candace
Even doing the simple activation you taught me before a simple workout felt so much better. My lifts felt way stronger!
Jason
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
I never thought my shoulder would feel this good!
Debbie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
The biggest thing I have taken away working with Dr. Rachel is you have to do the daily work to get results; it's not easy but it is well worth it.
Ed B.
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
You have gone above and beyond to help me and I appreciate it more than you know!
Angie
I got into my yoga poses with no pain. I am so excited the exercises and stretches are helping so much!
Lindsey
I did 20 miles and felt like I could ride! My legs felt like 2 years ago.
Allan
The exercises and education were the best part of treatment! If you need a Doctor who will break down why your body responds this way, join today.
Candace
Even doing the simple activation you taught me before a simple workout felt so much better. My lifts felt way stronger!
Jason
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Dr. Rachel Gilmore
FT Working Mom, Doctor, Coach, Speaker & Life Transformer
I ignite your brain by building physical resilience in your body ⚡ I’m Dr. Rachel Gilmore — a mom, wife, doctor, coach & speaker helping high achievers move out of fear, fatigue & chronic pain into strength. As a parent and wife I know how hard it is to create effective and quick routines on the daily for yourself and want to help be your guide to build the foundation you deserve for a strong and fulfilled life.
As a teen, I survived a near-fatal car accident, fracturing my pelvis and spine, and developed a massive scoliosis doctors said would keep me in pain for life. Following, I learned to walk in weeks, then to on compete, practice, teach and build a life that surprised the experts. By the grace of God and through relentless, science-backed rehab, I proved them wrong. That experience became my lab: I turned my recovery into practical systems that actually work. I am bringing you the same easy and effective routines and techniques through my proven systems teaching you to regulate stress, rebuild energy and your physical body & rise stronger than ever.
Frequently asked questions
What makes this app different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
I’m a beginner, is this for me?
No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
Do I need to purchase equipment?
It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!
What if I’m seeing a physical therapist?
That's great! I love seeing clients work with skilled physical therapists. However, many patients get a list of generic exercises to do not what they actually need in mobility, stability and strength, mindset strategy, lifestyle tips and guidance in your journey. I believe in actual solutions designed by a licensed professional and providing you with exercises that are tailored to your specific goals and needs, not being passed off to an assistant and having no plan after the sessions are up.
Will this really help me?
If you do the work, ABSOLUTELY! I have helped 500+ people rid themselves from pain and rise into their strength without relying on chiropractors, PTs or in person therapies. I have distilled this process into simple and effective programs that provide what to do, why, how and all of the mindset shifts, lifestyle advice and anything you will need along your journey. I came back from the dead to make it possible for you to RISE. LFG!
What will happen if I don't do anything for my injury/pain?
In most cases, it won't heal and you will continue with pain. This is obvious. The not- so-obvious is that your joints and muscles will begin to compensate and cause other problems that will limit you, long-term. This could lead to re-injury or other injuries.
Why do I need an exercise program for pain?
The truth is most professionals (chiropractors, physical therapists, etc) rely on you coming into the office for treatment. My strategy is the opposite of this. I want to teach YOU how to help yourself not only regain confidence in movement, but in building the foundation of the strength you desire. When you are injured, your brain fundamentally changes the way your body respond so we have to change this aspect while we rebuild your movement capacity, no hands on treatment needed. My people have found they get FASTER results when they have the proper exercise programming, while some people would rather someone else just take care of it. If you are the latter, I am happy to refer you out.
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