REHAB WORK: 0:00 - 24:00
Spine Roll x 1 min
Segmented Roll Outs 5 per segment @5lb
Ab Roller 1x30 (forward, diagonals = 1 rep)
Lunge lawn mowers 1 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
Scapular push-ups 1x15
Cable Complexes 20 per direction/15 lb
Scapular push-ups 1x15
Lying DB Overhead Pulses 2x20/ 10lbs (half foam roller under back-very controlled) half hands vertical/half horizontal
DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left)
Wrist conditioning series
sPL 25:00 - 41:30
Supersetted Planche work with Lever work. Seemed to work well. Much faster.
SPL/SE: 4x18s 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!
FL
FL/SE1: 4x18s All sets feel great. Great tension. Keep shoulders back and lats engaged. Very strong today.
Tuck Front Lever
10r FL/SE1-iM for each work set
Medium Bridge single leg lift. Arm fully extended. Focus on thoracic
HBP 44:00- 56:30
Supersetted HBP with RC.
HBP/PE: 4x8r
Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume.
10r HBP/PE-iM for each work set
Chest stretches on dip machine/ both arms and then each arm separately
RC
RC/PE: 4x10r
Bulgarian Rows- feet elevated
5r RC/PE14-iM for each work set
Rear Shoulder distraction 50# on cable machine
Sent from my iPhone
Sent from my iPhone
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