OTP 4 : AEFA Gym : Foundational Conditioning – Posterior Upper Body – 13 Weeks

Course Overview

This is a full 13 Week Training Program

Designed to develop the upper posterior chain—focusing on the back, rear shoulders, and postural muscles—to improve pulling strength and shoulder balance.

Focuses on controlled pulling patterns and scapular mechanics that support posture, shoulder health, and balanced upper-body development.

Reinforces awareness of shoulder positioning, pulling mechanics, and upper-back engagement so strength is built with stability and long-term joint integrity.

Bring your attitude & effort and keep your technique clean and productive, and this plan will build the foundation you need to level up later – stronger and steadier. AEFA’s anatomy and mechanics-driven plan is waiting for you – Get Started Today !

Programs are designed by Certified AEFA Staff and presented in the Muscle & Motion WORKOUT app.

There are 3 Program options : 1) Full Cycle 13-week program 2) Part A : 6 weeks 3) Part B : 7 weeks

The Getting Started Module in each option prepares you with the training parameters and protocols.

AEFA Gym client’s Muscle & Motion WORKOUT APP Training Calendar :

The Muscle & Motion WORKOUT APP is where the AEFA OTPs reside and its FREE Subscription details will be emailed once enrolled and profiles are completed. You’ll receive an email invitation from Muscle & Motion with instructions once you’ve been added under our My Clients section and your plan has been assigned to your own Training Calendar.