Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great.
REHAB WORK
Lacrosse roll outs x 1 min
Segmented roll outs @ 5 per segment 5 lb dumbbells
Ab Roller 2x21 (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
Set of 15 scapular push-ups
Cable complexes 20r per direction 15lbs
Set of 15 scapular push-ups
DB Push-ups 31 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out, 3 archer over right/3 archer over left) feels good.
Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical
Rebound Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)
5 hip articulations per leg between sets
Bench lateral jumps x 12 x 2 straight through. No pause between reps. Drop really low to get full explosion out of bottom.
Sumo Deadlift (all DL sets)
225 x 6 non dominant grip
355 x 4 felt strong. Belted.
325 x 6 no belt. Felt strong. Great leg drive. Form perfect. Non dominant grip.
325 x 6 no belt Good weight. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort. Last rep started breaking a bit, but all reps very strict.
Conventional DL (skipped today to ease back into regular volume)
315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip.
Was doing two sets previously. Add second set in a few weeks.
MN (Supersetted w/SL)
MN/SE2: 4x5r
1/2 L-sit Leg Extensions
10r MN/SE2-iM for each work set
Seated Pike Pulses
Overall a great workout. Way to push the pace.
SL/PE12: 4x15s
Side Arch Body Holds
5r SL/PE12-iM for each work set
Bent Hurdler Twist 10#
Sent from my iPhone
Sent from my iPhone
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