F7 GST A INJURY MODIFICATIONS WEEK 4

Great workout today. Excellent pace, felt strong. Elbows and forearms starting to hurt a little during planche work. Don't rush it. 

Time:75 min. Rehab is taking about 25-30 min

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

 

REHAB WORK:

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) Seated-limits cheating

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 

FL/PE: 5x6r All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Strong all the way through. 

Body flags

10r FL/PE14-iM for each work set

Low Bridge single leg lift. Arm fully extended. Focus on thoracic 

sPL 

Wrist conditioning series

SPL/SE: 4x15s used DB today to spare wrists. Went to tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck Planche 

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 5x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

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