Mar-25

Mar-25
AM
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

Wallslides have better range than in beginning and shoulder mobility improves
+
EMOM for 15min
Min-1 – 10-12 Wtd Vest Yoga Push-ups w/ 2-3sec pause at top, progress shoulder and hip flexion if possible from last week (*https://www.youtube.com/watch?v=HvghDKEkT6w)
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 Ski / Row @ hard aerobic effort
225# Sled + 12 Yoga PU each round + Skierg – good burn
+
HSPU Assistance
A1. Seated DB 2-arm Z-Press @3122 tempo – 3 x 10-15; rest as needed (progress loading) 25# DB
A2. GHD Sorensen Hold w/ wtd pvc BNK Snatch Grip Press @3131 tempo – 3 x 6-8; rest as needed (can add 2.5# load to PVC, focus on full scap movement)
A3. HSPU Width Elevated Cat Stretch w/ contract + relax – 3 x 7sec stretch + 7sec contract; rest as needed

PM
10min Relaxation Breathing
+
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
*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

DONE – feeling great.