Rehab progression

07/09/2026

🚀 The “Rotator Cuff Related Shoulder Pain” (RCRSP) online program is here‼️

⭐️ Click the LINK IN BIO to purchase‼️

⭐️ Complete your active shoulder rehabilitation FROM HOME, using only basic equipment.

⭐️ FIRST-MONTH LIMITED OFFER 34% OFF (September 1st - October 1st)! Full price starting October 2nd!

⭐️ This program is for you if you have:
1. Rotator cuff tear (partial or full thickness - if surgery isn’t needed);
2. Shoulder instability/laxity;
3. Rotator cuff tendinopathy (either of the 4 muscles, any type);
4. Any type of labrum tear/issue (if surgery isn’t needed, as well as post-op);
5. Biceps (long head) issues;
6. Sub-acromial pain (e.g. bursitis, external/internal “impingement syndrome”…);
*7. Your shoulder health is currently not compromised, but you want to build “bulletproof” shoulders - step by step (including athletic population).

👉🏻 It will work for anyone having RCRSP and want to progressively return to the desired activity!

🔥 This program is also for physical therapists and rehab specialists, if they want well-structured active rehab plan & program for their own clients/patients.

⭐️ The program is made of 4 main phases (including the post-op phase if surgery has been done), with prescribed PROGRESSIVE exercises in each:
1. MOBILITY & ISOLATED STRENGTH - building the base;
2. BUILDING STABILITY;
3. COMPLEX - MULTIJOINT STRENGTH;
4. REACTIVE STRENGTH & PLYOMETRICS.
There is clear criteria that needs to be reached after the each phase, before starting the next one.

👉🏻 BUY THE UPCOMING PROGRAM to get access to the full exercise library and, even more importantly, the programming details that at least tell you how and when to progress!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have RCRSP issues. Feel free to ask anything!

Yours in progress⬆️on,
Luka

06/09/2026

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Non-specific low back pain can be resolved solely by moving more and moving differently. The best bet is trying to move in all the planes of motion. This is why these 4 exercises are very useful! PS: Building tissue capacity is important as well, and these ones cover that too…

1. Frontal and sagittal plane movement. Great for hip mobility, “opening” posterior hip capsule, hip flexors, adductors…

2. Transversal plane movement. Great for hips, lumbo-pelvic mobility… Variability that most people are missing.

3. Different sagittal and frontal plane motion. Great for building flexion (and lateral flexion) capacity, lower limb capacity in order to reduce proximal tension…

4. Relaxing lumbar spine with PPT, and incorporating deep breathing the same time (strengthening deep core muscles while relaxing superficial muscles). Band as a feebback tool (pushing it away with lumbar spine).

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

03/09/2026

⭐️ I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

She has been feeling pain consistently 2 years (every day, all the time). Her official diagnosis is also biceps long head tendinopathy, as well as AC joint arthrosis. She was very worried about her shoulder! At the end of story, after assessment, we noticed typical presentation of shoulder instability that reproduced rotator cuff related shoulder pain - as well as everything aforementioned (it has always been in relation)… Rehab focus: Supraspinatus F., shoulder stability, all the cuff F., avoiding arm extension too much, anterior shoulder instability, serratus ant. F., relaxing neck while both breathing and doing exercises. She felt much better only after few sessions! PS: The video is sped up 2-4x!

1. The staple exercise for almost all my shoulder clients! Long story short, everything important is engaged here, in a safe and “functional” position!

2. Great multidirectional controlled dynamic stability variation!

3. Avoiding squeezing scaps back, we should do the movement only from the shoulder joint to activate posterior cuff (elbows 60-90deg elevated). No lifting shoulders up (neck relaxed) nor squeezing scaps back.

4. Nothing to add here, an excellent and safe variation for both shoulder and neck (engaging more muscles than you think, and easier to keep neck relatively relaxed).

5. Adding eccentric force manually (ecc. is the easier part). Great for infraspinatus isolation! Adding IR manual resistance in order to engage subscapularis as well…

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

01/09/2026

🚀 The “Rotator Cuff Related Shoulder Pain” (RCRSP) online program is here‼️

⭐️ Click the LINK IN BIO to purchase‼️

⭐️ Complete your active shoulder rehabilitation FROM HOME, using only basic equipment.

⭐️ FIRST-MONTH LIMITED OFFER 34% OFF (September 1st - October 1st)! Full price starting October 2nd!

⭐️ This program is for you if you have:
1. Rotator cuff tear (partial or full thickness - if surgery isn’t needed);
2. Shoulder instability/laxity;
3. Rotator cuff tendinopathy (either of the 4 muscles, any type);
4. Any type of labrum tear/issue (if surgery isn’t needed, as well as post-op);
5. Biceps (long head) issues;
6. Sub-acromial pain (e.g. bursitis, external/internal “impingement syndrome”…);
*7. Your shoulder health is currently not compromised, but you want to build “bulletproof” shoulders - step by step (including athletic population).

👉🏻 It will work for anyone having RCRSP and want to progressively return to the desired activity!

🔥 This program is also for physical therapists and rehab specialists, if they want well-structured active rehab plan & program for their own clients/patients.

⭐️ The program is made of 4 main phases (including the post-op phase if surgery has been done), with prescribed PROGRESSIVE exercises in each:
1. MOBILITY & ISOLATED STRENGTH - building the base;
2. BUILDING STABILITY;
3. COMPLEX - MULTIJOINT STRENGTH;
4. REACTIVE STRENGTH & PLYOMETRICS.
There is clear criteria that needs to be reached after the each phase, before starting the next one.

👉🏻 BUY THE UPCOMING PROGRAM to get access to the full exercise library and, even more importantly, the programming details that at least tell you how and when to progress!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have RCRSP issues. Feel free to ask anything!

Yours in progress⬆️on,
Luka

*7. Your shoulder health is currently not compromised, but you want to build “bulletproof” shoulders – step by step (including athletic population).

30/08/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

She wasn’t really active recently, but anyways it’s hard to find out the exact cause because it’s multifactorial (it’s probably rotator cuff related shoulder pain). Long story short, after doing this program (2-3 weeks long), she felt much better… PS: If you pay attention, many exercises “attacked” both shoulder and wrist (actually the entire arm complex). The video is sped up 2-4x!

1. Safe (CKC, elbow in front of the body…), maintaining scapula protracted for serratus act., high ER activation plus supraspinatus on top of that.

2. Safer because of wall contact! No eye contact will make it true dynamic-reactive stability where all the rotator cuff muscles need to work hard.

3. Great dynamic shoulder stability variation, very safe even from the beginning of rehab - in most cases…

4. Great arm positioning for supraspinatus and serratus ant., doing max range rotations on top of that is great for cuff activation.

5. Elbow muscles, wrist, serratus, all the cuff muscles… One of the most complete ones for the end (intentionally).

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

29/08/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

He is a “long-distance recreational walker” 😊. He is in a pretty much everted (as well as fake pronation) position while doing so! Find his previous post in my feed if you want more info… PS: The video is sped up 2-4x!

1. Great one if someone has fake pronation and prominent eversion while doing the basic activities! Doing exactly the opposite here…

2. A half-roller and mini ball promoting supination and inversion (a ball cannon fall - keeping it with heels; the second part of plantar flexion promotes supination on its own).

3. Don’t underestimate the power of strong toes (isolated toe strength)! The second part of the movement is great for rigid or excessively everted heel bone!

4. Great for supination (a wedge helps a lot because it feeds supination thanks to metatarsal behavior related to toe extension).

5. The easiest way to promote supination, in a safe position (we also have back chain co-activation here).

6. A wedge helping heel bone movement significantly (particularly if putting BW on top of the working heel bone).

7. Great for genuine pronation, while wedge position prevents eversion significantly.

8. A bit of everything: Supination, eversion, passive toe extension…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

20/08/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

This is her 2nd ACL surgery in 6 years (a classic ski knee twist mechanism in both cases - which means she never gets prepared for ski challenges). The first one was the hams graft, and now the quadriceps tendon graft (she had a very prominent arthrogenic quad inhibition), which makes this rehab extremely challenging (plus knowing her significant weakness in general). She also had multiple meniscal tears! She immediately had full knee extension, but very limited knee flexion (makes sense after the quad tendon graft…). Her end-goal is back to gym, swimming and pilates (as well as ski at the end, eventually). PS: The video is sped up 2-5x!

1. The main goal is full knee extension maintenance and end-range knee extension strength! mTrigger biofeedback system in order to see and compete with quad activation numbers…

2. She still has knee extension lag, as well as difficulty (pretty significant) with movement ex*****on (both contraction types).

3. I am carefully pushing into max knee flexion while she is trying to stay relatively relaxed (long exhaling helps…). When it comes to hams eccentrics, it should be at least 5-second long each contraction (at least 70% of max intensity).

4. Shallow knee angle is pretty safe from the graft laxity standpoint! Other than this, this is a great starting progression exercise for reintroducing the walking pattern.

5. Shorter eccentrics at 60-90deg knee flexion angle is very safe, and minimally provoking in her case! We also did the “torso leaned back” var as it activates rec. fem. more (quad tendon graft)…

6. Straight leg, negative to neutral calf raises engage full calves pretty well (actually the best). Just start with 30-40% of BW on the affected leg, and progress from there. Literally the one you can do almost till the end of rehab (progressing gradually for sure)…

7. Good leg strength, affected leg controlled knee flexion - slightly loaded mobility (“killing 2 important birds with 1 stone”, mobility & strength).

8. Intentionally put at the end to see how slight fatigue affects the thought process when it comes to technique. We need technique to be as clean/close as possible to the real - subconscious walking pattern (as soon as possible post-op; strain on the graft increased but in her case not much..)!

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

14/08/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Supraspinatus tendinopathy is the main diagnosis from her doctor. It’s relatively normal condition considering her age (normal aging process, particularly in 50+ age), as well as her profession (retired airplane attendant, lifting luggages overhead consistently - with no much preparation in terms of regular exercise). Her main goal is back to gym, as well as doing group classes (all very feasible). She also has neck & upper trap tension and pain (as well as headaches). History of both tennis and golfers elbow 3 years ago (which means the entire upper limb chain is probably weak/discoordinated). Her metabolic health isn’t best: A bit diabetes and higher cholesterol. She is also a stressed person! All this can negatively affect tendon health in general! PS: The video is sped up 2-6x!

Warm-up (the SMR part) was very useful in her case as she had headaches that are often related to SCM muscle (the first exercise was exactly for that muscle). Considering her issues with upper traps and rhombs, the following 2 exercises were for these muscles! Now, the main part:

1. “Killing 2 birds with one stone”, and doing so in a relatively stable position = 👌! Just trying to relatively relax neck is very important!

2. Considering her issues with elbows, this one is a great choice (wrist ext.-elbow ext.-shoulder horizontal ADD = co-contraction). Engagement of posterior cuff, and supraspinatus on top of that (preventing anterior GHH translation). Plus, serratus activation is on 🔥!

3. Triceps and all the cuff muscles are on fire, including serratus ant. with small technical tweaks…

4. Pushing strength with high cuff engagement to say the least! Relaxed neck is a big advantage here (particularly if having neck tension), as it cannot contribute the movement that much.

5. The best one for infraspinatus isolation (issue with supraspinatus sometimes arise when having other cuff muscles “weakness”). Relaxed neck and stable position that doesn’t involve delts excessively makes this one - one of the best! PS: Plus rhythmic stabilization on top of that makes each rotator cuff muscle working hard (depending on RS technique obviously). …I am intentionally resisting the eccentric part as it’s the easier part…

6. Great posterior cuff (including supraspinatus) activation with PU, as well as serratus ant. Unilateral manual resistance in the specific direction (as shown) in order to activate posterior cuff even more (great, a bit different, technique for dynamic stability)!

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 3+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

11/08/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

He is a very active person when it comes to walking (~9km everyday). He sometimes has pain during walking, sometimes not (it’s frequently changing). Sure, pain is complex and often doesn’t decrease much after exercise, but it’s always helpful from the performance improvement standpoint to say the least! PS: The video is sped up 2-5x!

1. No heel elevation, positive shin angle (pushing forward - end-range), knee above 1st-2nd toe = the real pronation! Knee strength always helps both distally and proximally!

2. Spreading feet widely, slightly lifting heels up, and straightening knees will already position feet into inversion! Including a task on top of that is always useful…

3. Great in order to support supination better, to say the least…

4. Forcing supination by placing a wedge (he was struggling to reach end-range plantarflexion anyways)…

5. Doing it even more, with more focus at toes…

6. A wedge promoting anterior tilt of the heel bone (prevents too much of an eversion too), and feeling the contact as doing the movement in general (which helps certain move, improves quality of ex*****on and outcomes)… Here we have a combo of pronation-eversion-inversion.

7. Make sure to maintain negative shin angle, as it promotes supination on itself. Start slowly, and progress towards faster movements (finishing progression with pogos). PS: Great exercise if someone doesn’t support full weight-bearing yet…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka