Mar-18

Mar-18
Session-1
Shoulder Prep ~15min
-Cat / Cow – 10 reps focusing on increasing thoracic EXTENSION every rep
-Quadruped Thoracic Rotations – 10 reps ea side
*https://www.youtube.com/watch?v=7s-JA47jiE4&t=25s
-Banded OH Lat Stretch – 2-3 x 30sec (or until you notice a difference in open shoulder position OH)
*https://www.youtube.com/watch?v=1TTKsMNuzXo
-Wall slides straight forward and scapular plane (make a Y): 1-2 sets of 10 each
*https://www.youtube.com/watch?v=quvn0pXfdvQ
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EMOM for 15min
Min-1 – 10 Wtd Vest Yoga Push-ups w/ 2-3sec pause at top, create as much shoulder & hip flexion as tolerable (*https://youtu.be/6zCXbbzubWg)
Min-2 – 50ft Seated Hand-over-hand Sled Drag (light-mod load, this should be a way to engage scaps without flaring elbows)
Min-3 – 15cals AB / C2 Bike @ hard-aerobic effort
700 watts on the bike – that emom was grindy in a good way. No pain or discomfort!
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HSPU Assistance
A1. Seated DB 2-arm Z-Press @4132 tempo – 3 x 10; rest as needed (very light load, intention is to strengthen an open shoulder position — skip if this bothers elbow) 20# DBs
A2. Face-down Wtd PVC Lift-off – 3 x 10 w/ 2-3sec hold at top; rest as needed (2.5# plate on PVC, retract scaps first then lift)
A3. HSPU Width Elevated Cat Stretch w/ contract + relax – 3 x 5sec stretch + 5sec contract; rest as needed
Really cool. This session today made me feel great and working on the right stuff. Well designed!
Session-2
10min Relaxation Breathing (use protocols from Brian Mac)
De-stress protocol (7-21/8-24/9-27)
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Movement
A1. Hip Shift Protocol – 2 cycles through
*https://www.youtube.com/watch?v=OS-6Jmzodoc
A2. Standing Hip CAR – 2 x 3-4 ea leg; rest 30sec (lift over box)
B1. Bent Knee Hollow Hold – 2 x 30sec; rest 30sec (knees/ankles together, create AS MUCH compression as possible, focus on creating a post. pelvic tilt)
B2. Quadruped Frog Rocks – 2 x 10 slow / controlled reps; rest as needed (try to maintain the trunk compression from „“B1″“ here)
*https://www.youtube.com/watch?v=U79FKxPmBYs
C1. Light Double KB Deficit Hip Hinge @5131 tempo – 2 x 5 ea side; rest 30sec 50#/h – too lite?
*https://www.youtube.com/watch?v=KhcTpBAIZGU
C2. Lateral Box Step-up @ 20″“ w/ super-slow & controlled eccentric – 2 x 5 ea side; rest 30sec

This was really cool. Made my hip feel great. Sleep/Nutrition is on point. Feeling good overall.