Exercises to improve shoulder health


For great shoulder health it is very important that the shoulders are mobile and strong through full range of motion. The shoulders are the most mobile joint in the body. They are capable of extension, flexion, rotation adduction, abduction, and circumduction. Since the shoulders are very mobile and very dependent on other joints of the body. It is best to stretch and strengthen the shoulders in as many ranges as possible. Below is a list of my favorite shoulder stretches and exercises to help keep my shoulders healthy.

Band/Broomstick Pass through 
Grab a resistance band or broomstick and perform this exercise to help improve range of motion of the shoulders.
2 x 15-20

 

Band pull apart 
Keep shoulders down pull the band  apart but make sure to keep you elbows straight and squeeze your shoulder blades together  when you finish the movement
2 x 20

Scapular Push-ups 
Get in to a push-up position on the ground. Keep the elbows locked and make sure to only move through you shoulders pushing them into the ground and allow your body to drop between the shoulders.
2 x 15-20

Child Pose with Lat Stretch
Try to walk you hands up as far as you can and get a good stretch in the lats. Then walk your hands to one side to get a better stretch.
2 x 30 seconds each

childs-pose-with-reaches-e1412191155998.jpg

Thoracic Extension with a Foam roller 
Grab a foam roller and a weight and you will bridge over top the foam roller using the weight as an anchor.

Progression 2 

Scapular Depression
You will need either a bar to hang from or a lat pull down machine. The goal is to help recruit lower trapezius and lats. Arms stay straight and from their pull your shoulders down. you will only move about an inch or two that is fine.
2 x 15

Performing these exercise will help improve your shoulder health but it will take consistency to see results. Stick with it gang

 

Workout Blog


Early 5 am workout with the group

Dynamic Warm up
CNS activation
Plank Work

A.) E.M.O.M x 10
DB Complex
RDL
Hang Squat Clean
Thrusters
Push Press
Go through series  twice within the minute

B.) 10 DB Step-ups x 10ea
12 Reverse Flys

C.) 5 Plyo Step up x 5ea
12 OH Band Tricep Extensions

D.)  100 Sit-ups

Workout Data Dec 17 th 2015

Workout Blog Dec 14th 2015


 

2015-12-14 07.54.17

Time completed 15:56 felt like I was going to pass out

*For the workout Hurdle hops over and back count as 1 rep

Workout Data Dec 14th 2015

My go to mobility exercises


When I have days in which I move like the Tin man I have some go to mobility drills to help put my body back into proper alignment.

TRX Chest stretch
Move your arms up and down searching for really tight areas of the chest and anterior deltoids

Couch Stretch
Great Stretch for the Quads try to hold between 1-2 minutes on each side

Banded Hamstring Mobility:
Try to perform 12- 15 reps per side.

Lateral Chain Stretch 
This can also be done on a stability ball hold the stretch for 1-2 minutes

Rocking Groing Stretch:
Grab a kettle bell or dumbbell and gently rock back and forth to help stretch the groin. 12-15 reps a side.

External Rotation of Shoulder
Try to hold for 1-2 minutes.

Thoracic spine extension
By dropping your hips down after you get set-up you can control how much tension you want. If you are unable to get the weight to the floor that is fine. 12-20 reps

It’s Meet and Greet Weekend @ Dream Big!! 12/4


Dream Big, Dream Often

4It’s Meet and Greet Weekend at Dream Big!!

Ok so here are the rules:

  1. Leave a link to your page or post in the comments of this post.
  2. Reblog this post.  It helps you, it helps me, it helps everyone!  So don’t be selfish, hit the reblog button.
  3. Edit your reblog post and add tags (i.e. reblogging, reblog, meet n greet, link party, etc.), it helps, trust me on this one.
  4. Share this post on social media.  Many of my non-blogger friends love that I put the Meet n Greet on Facebook and Twitter because they find new bloggers to follow.  This helps also, trust me.

Now that all the rules have been clearly explained get out there and meet n greet your butts off!

See ya Monday!

Danny

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Workout Blog Dec 7th


TGIM another great day time to put in some work. here was my workout for today. Hope you have a great workout as well

6 mins Foam roll 
Back, Glutes, Hamstrings, Calfs, Quads, IT Band

4 mins static Stretching ( 30 secs each)
Hip Flexors, Hamstrings, Groin, Glutes

4 mins Dynamic Stretching (15yds each)
Knee hugs/Quad stretch, Lateral Lungs, Elbow to in-step,
High knees, Butt kicks, B-Skips, Side shuffle, Run.

Conditioning 
C2 Concept rower
1 min work/ 1 min active rest x 10
The goal was to stay under 1:45 pace while working and light pressure when resting but keep moving total meters cover 4590m

3 min rest then jumped into 12 noon session

4 rounds
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set

4 rounds
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs

4 Rounds
Pendlay row x 10 @ 135lbs
Crater slams x 16

Ab series 
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank

Workout Data Dec 7th 2015

 

Quote of the Day


No matter how many mistakes you make or how slow your progress, you are still way ahead of everyone who isn’t try
-Anthony Robbins

Quote of the Day


If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.
-Oprah Winfrey

5 Steps to fix tight hamstrings


Do you have tight hamstrings. Do you  dread dropping items on the floor  knowing that you have to bend over to pick it off the ground. Do you feel that you have steel cables running down the back of your legs. I have 5 steps to help length those muscles.

  1. Tissue Quality 
    The first step to help lengthen your hamstrings is to improve tissue quality. When your hamstrings are littered with knots. There is no way you can improve the length of your hamstring. So the first step is to perform SMR( Self Myofascial release) aka Foam roll. You can use several different tools to assist with improve tissue quality. You start with the easiest method which is the standard foam roller  or you can move up to more advance option the barbell.
    Foam roll with rollerBarbell Smash
  2. Static Stretching 
    Once you get those knots broken up is time to stretch those hamstrings and tendons and try to get a little more range of motion try to hold a stretch for 2 sets of 30 secs really push to get a little more range in those hamstrings.
    2015-12-02 06.31.252015-12-02 06.31.44
  3. Mobility Exercise
    The next step is to reprogram movement pattern using a mobility drill that moves the joint through the range of motion helps reset your movement. Also helps warm-up the joint capsule and help prepare it for movement.  here are two of my favorite mobility drills for the hamstrings.

  4. Strengthen the new range of motion
    Now that you have this brand new range of motion it is time to strengthen those hamstring and further cement that additional range of motion. Here are two exercises that I recommend try to use light weight and concentrate on form.

    Really concentrate on keeping the back straight and only work through hips really load the hamstrings.

    Keep your back straight and allow the weight to help push your down into the bottom of your squat.
  5. Consistency
    The last and most important step is consistency. This is not a one time fix. The more you work on your hamstring the better your results. I recommend performing your hamstring rehab 2-3 times a week. Until hamstrings  are to desired length.