Shoulder Rehab
A Program To Help Decrease Shoulder Pain
Shoulder Rehab Program
A 6-week program by Doctor of Physical Therapy Amanda Barnhart to help you move better, feel stronger, and reduce shoulder pain—without the guesswork.
You’ll build strength, stability, and control through smart, progressive exercises.
Perfect if you’re:
✔ Coming back from injury
✔ Struggling with shoulder pain
✔ Wanting to move with confidence again
Let’s rebuild strong, pain-free shoulders—starting now💪
Goal:
Progression
Progression
Functional, Shoulders
6 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Progression
Progression
Functional, Shoulders
6 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
/1747161551051_52E1DC44-6B11-4340-8880-7FB6103A509F-38878-0000119710D7EF9C-comp.jpg)
About the program
Shoulder Rehab Program
Created by Doctor of Physical Therapy Amanda Barnhart, this 6-week program is designed to help you strengthen the muscles around your shoulder, improve movement quality, and reduce pain through intentional, progressive exercises.
Whether you're recovering from an injury, managing chronic shoulder pain, or simply want to move and feel better—this program will help you build the strength, stability, and control your shoulder needs to support you in daily life and workouts.
What to Expect:
✅ Targeted strength + mobility
✅ Clear weekly progressions
✅ Smart, purposeful movement
✅ Real results without high-impact stress
To get the most out of this program:
– Mild discomfort is okay, but don’t push through pain greater than 3/10.
– Modify if needed: reduce weight, lower reps, or shorten range of motion.
– Be mindful of daily habits—how you sit, sleep, and move all matter.
– Progress won’t always be linear. Some days will feel harder than others—stick with it.
You’ll have full support along the way. And if needed, repeating the program is a great way to keep building strength and confidence.
Let’s rebuild strong, pain-free shoulders—starting today. 💪
👇 Join the program and take your first step toward moving better for life.
- Can be done at home or in the gym
- Equipment Needed: Short & Long Resistance Bands, Dumbbells & Foam Roller
My biggest win was improved range of motion in my shoulders!
Jill
I love feeling the engagement in my shoulder muscles during these exercises!
Annette
I did pain free pull-ups for the first time in months!!!
Rowena
My biggest win is overall improvement in mobility and strength!
Tracy
Feeling much more stability in my right shoulder!
Jennifer
My biggest win was improved range of motion in my shoulders!
Jill
I love feeling the engagement in my shoulder muscles during these exercises!
Annette
I did pain free pull-ups for the first time in months!!!
Rowena
My biggest win is overall improvement in mobility and strength!
Tracy
Feeling much more stability in my right shoulder!
Jennifer
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!
/1748971969637_IMG_4907-comp.jpeg)
About LIIT Fit App
Our mission is to help you build and sustain a body you LOVE
Jessica and Amanda are the powerhouse co-owners behind the LIIT Fit App! With years of combined expertise, their mission is simple: to educate and empower women to become the healthiest, strongest version of themselves. Jessica holds a Bachelor of Science in Nursing and Health Sciences, is a multi-time CrossFit Games qualifier, has coached thousands in nutrition, and balances life as a wife, mom, and business owner. Amanda earned her Doctorate in Physical Therapy, competed six years in a row as an individual CrossFit Games athlete, and now leads the LIIT Community to move pain free! Together, they’ve built a stacked resume and bring a deeply rooted, professional approach to health, fitness, and busy mom life. No matter your background, age, or starting point—they’re here to help you transform your body, boost your health, and create real, lasting change.
Frequently asked questions
Where can I complete this program?
You can do this program at home or in a gym setting — wherever is most convenient for you.
When should I start this program?
• Post-surgical clients – This varies case by case. Please reach out to Amanda directly at [email protected] to discuss your specific situation.
• Non-surgical clients – If you’re in pain but able to function day to day, you can start the program at any time. Please note: this is not medical advice. If you’re in severe or worsening pain, consult your physician before beginning.
What equipment do I need?
Minimal equipment is required:
- Short resistance bands
- Foam Roller
-Long resistance bands
- Dumbells
-PVC pipe or stick
OPTIONAL but helpful!
- Kettlebells
-Crossover Symmetry
Should I do this program before or after my regular workouts
Ideally, these exercises should be done before your workout as part of your warm-up. This helps activate and stabilize key muscles before loading them. However, they can also be done after training or at any time during the day that fits your schedule.
What results should I expect from this program?
This program provides upper body, shoulder-focused accessory work 3x/week, taking 30 minutes or less per session.
It is designed to:
• Decrease pain
• Improve movement patterns
• Help you return to pain-free training
While many clients feel major improvements, zero pain is not guaranteed. If pain persists after 6 weeks, we recommend continuing the program for another 6 weeks and/or scheduling a 1x physical therapy consult with Amanda Barnhart.
👉 To inquire, email [email protected]
24/7 customer support
[email protected]
In-app chat support
Stay in touch and get exclusive insights, special offers & more
We only send emails occasionally and we respect your privacy
POWERED BY PLAYBOOK