The Shoulder Rebuild Program

Three phases. Sixteen weeks.
One shoulder.

A fully customized rehab-to-strength program, three sessions a week, progressed weekly against the phase your injury is actually in.

Apply Now
Kevin Hirose coaching a strength training session outdoors in Edmonton

This is for you if

  • Your shoulder has been an issue for months, not days
  • You've been through physio and plateaued, or keep cycling physio, re-injury, physio
  • You're cleared to exercise but don't know what's safe
  • You can train three times a week for four months
  • You want a plan with an end point, not indefinite treatment
  • You live in the Edmonton area

This is not for you if

  • ✕Your injury or surgery happened in the last three months
  • ✕Your injury is new and undiagnosed (see a physician first)
  • ✕You want a downloadable program with no coaching
  • ✕You're looking for passive treatment rather than training
  • ✕You need a fully online program (this one isn't)
The structure

Restore. Rebuild. Return.

01

Restore

Weeks 1 to 4

Range, control and tolerance. Low load, high precision, daily frequency. We find out what the shoulder will accept before we ask it for anything.

END OF PHASE → pain-free range through the positions you use every day
02

Rebuild

Weeks 5 to 10

Load goes on. Rotator cuff and scapular strength progressed weekly, plus the pulling and pressing patterns you'll actually need.

END OF PHASE → measurable strength gain under real load
03

Return

Weeks 11 to 16

Back to the thing you stopped doing, overhead work, your sport, your job, with a maintenance plan you keep after the program ends.

END OF PHASE → maintaining it on your own, and knowing how to keep improving it
A week in the program

Three sessions a week. One conversation.

3 DAYS A WEEK

Training days

Built around your shoulder and integrated with the rest of your training. Every exercise has a video, a cue, and a target.

BETWEEN SESSIONS

Ongoing support

Brief questions or a short clip of anything that felt off, by text, WhatsApp or email. Think one or two check-ins a week, not a daily chat. If something flares up, the plan changes.

ONCE A WEEK

Follow-up call

Scheduled remote meeting. Progress reviewed, next week adjusted, questions answered.

ONCE A MONTH

In person

New phase coached by hand at Kevin's St. Albert studio, your gym, or your home gym.

Step one · required

Initial Assessment

$110
  • 75 to 90 minutes in person
  • Movement and injury-phase assessment
  • Goal setting and program direction
Step two

The Program

$300 / month · 4 months
  • Everything in the program
  • Monthly in-person session
  • Weekly follow-up call and ongoing support
Billed monthly. Extra months can be added if you want to keep going.

High-touch add-on

One in-person session every week instead of every month.

$800 / month

Not locked in

You don't have to commit to all four months. If you need to stop early, a cancellation fee applies. If an injury or long illness keeps you out for a while, the program can be put on hold.

Apply Now

Ready to find out which phase you're in?

Takes 2 minutes · No payment required to apply
Apply Now