LOAD / IOSt
Shoulder Baseline · v1
The Shoulder Baseline

Five tests. About ten minutes. One honest read on your shoulder.

check your current capacity, control, and tolerance against the LOAD program's working ranges. all you need is a broomstick or PVC pipe.

S1
Dowel shoulder flexionreach, asymmetry, pain
S2
Scratch testreach, asymmetry, pain
S3
Shoulder tapsmax reps, 30 seconds
S4
Push-upsmax reps, 30 seconds
S5
Half-kneeling windmillreach and control
S1 / 05Tolerance

Dowel shoulder flexion

dowel shoulder flexion demonstration
demo · dowel shoulder flexiontap to play
  1. Stand tall holding a broomstick or PVC pipe a little wider than shoulder width.
  2. Keep elbows straight and slowly raise the stick in front of you and overhead.
  3. Stop at your highest controlled point. Note the reach, any asymmetry between sides, and any pain.
Highest controlled reach
Check every statement that was true
S2 / 05Tolerance

Scratch test

scratch test demonstration
demo · scratch testtap to play
  1. Reach one hand up and over your shoulder, down your back.
  2. Reach the other hand up your back from below.
  3. Note how close your hands get, any asymmetry between sides, and any pain.
How close did your hands get
Check every statement that was true
S3 / 05Capacity

Shoulder taps

shoulder taps demonstration
demo · shoulder tapstap to play
  1. Start in a high plank with feet slightly wider than hip width.
  2. Set a 30-second timer. Lift one hand to tap the opposite shoulder, replace it, and alternate.
  3. Count total taps for the full 30 seconds.
Taps in 30 seconds
0taps
Check if true
S4 / 05Capacity

Push-ups

push-ups demonstration
demo · push-upstap to play
  1. Hands on the floor (or a bench for an easier angle), body in a straight line.
  2. Set a 30-second timer. Lower until your elbows break 90°, then press back up.
  3. Count clean reps for the full 30 seconds.
Reps in 30 seconds
0reps
Check if true
S5 / 05Control

Half-kneeling windmill

Text guidevideo coming — follow the written steps
instructions · half-kneeling windmillwritten guide
  1. Kneel on one knee, opposite foot planted in front, that same-side hand reaching down.
  2. Reach your hand toward the floor in line with your shoulder, hinging at the hip.
  3. Note whether your hand can reach the floor without losing the line through your shoulder.
Check every statement that was true
Your Shoulder Baseline
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/ 100
Lowest area

The next step

The SHOULDER FIX

her 12-week periodized shoulder progression, three sessions a week, built to rebuild exactly what your worst test exposed. organized, not guessed, one clear session at a time.

$97one time · yours to keep
Get the Shoulder Fix →