Details of the shoulder exercise programme
| Module | Category | Exercise level | Exercise |
| I | Scapular activation | Beginner | Scapular circles |
| Experienced | Scapular circles with bent elbows | ||
| Advanced | Scapular circles with different arm positions | ||
| II | External rotation strength | Beginner | Sharapova with rubber bands |
| Experienced | External rotation with rubber bands | ||
| Advanced | External rotation partner exercise | ||
| III | Scapular strength | Beginner | Reversed snow angel |
| Experienced | W, T, Y rubber band exercise | ||
| Advanced | Single-arm W, T, Y rubber band exercise | ||
| VI | Scapular control | Beginner | Scapular push-up |
| Experienced | Seated wall angel | ||
| Advanced | Y wall slide | ||
| V | Rotational internal range of motion | Sleeper’s stretch OR cross-body stretch |