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
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
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.
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
Time completed 15:56 felt like I was going to pass out
*For the workout Hurdle hops over and back count as 1 rep
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
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
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.
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
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs
Pendlay row x 10 @ 135lbs
Crater slams x 16
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank
If you are wondering if you have a the “Buffalo Gene” then you probably don’t have it. But don’t worry you can develop the buffalo gene by throwing these exercises into your daily routine.
Bulgarian Split Squat to Single Leg RDL
TRX Push-up to Tricep Extension to Fall out
Behind the neck Press to Overhead Squat
TRX Curl to Face pull to Row
Lateral band walk to Goblet Squat ( Thanks Amanda for the demo)
Kettlebell Snatch to Windmill
Buffalo Gene Workout
E.M.O.M x 5 for each exercise 5 reps on each exercise in each series.
Have fun with these exercises
As a so called “lifter” cardio is my kryptonite. Even though I know that cardio wont burn away my hard earned muscle. Soo what is a lifter suppose to do? Lift weights faster. Now let’s get it straight if you want to be a better runner, cyclist, and swimmer. You will have to practice those discipline. For those days you don’t feel like going out in horrible weather here are some lifting conditioning methods.
Every Minute On the Minute(E.M.O.M or E.M.O.T.M)
One of my favorite methods of getting conditioning while weight training For the next 10- 30 mins you will have a bell or buzzer or timer go off every minute. Once the bell goes off you must perform a sequence of exercise within the minute. What every time remaining in the minute. The faster you move the more rest you get. The slower you move the less rest you get.
E.M.O.M x 15
1 Rep on each exercise
Escalating Density Training ( EDT )
Escalating Density Training created by Charles Staley
This is a great training model to help build lean body mass and at the same time burn fat and build your cardiovascular system. The goal is to pick 2 exercises resistance should be moderately high( 70-80% of you max). For the next 12 mins you will perform 5 reps on each exercise trying to complete as many rounds as possible. If you want to build muscular endurance use lighter weight and perform 10 reps on both exercises.
12 minute EDT
A). Barbell Back Squat
DB Bench Press
Rest 4 minutes
B.) Barbell RDL
A.M.R.A.P( As Many Rounds As Possible)
Put 20-30 minutes on the clock and your goal is to get through your strength circuit as many times as you can in the time allotted. I really like to perform this circuit when I am by myself in the gym so I can hog all the equipment. Make sure to keep good form as you progress. I sometimes throw a sprint on either the treadmill, rower, or airdyne bike.
20 min AMRAP
Front Squat x 10 reps
Dumbbell Incline Press x 10 reps
Chest supported row x 10
Barbell Deadlift x 10
Weight Straight Leg Sit-ups x 10
Give these workouts a try. Also if you have some other conditioning workouts please post them in the comments.
Having had a chance to coach both group training and personal training I wanted to give my views on the differences between coaching group training vs coaching 1-on-1.
When I get a chance to talk to new coaches I like to explain to them the difference in coaching styles and the way I like to approach training. When coaching a group of athletes you are responsible multiple people at the same time. If you do not take control of the people they will cause chaos and wont have a very effective and safe workout. When your coaching a group organization is first make sure everyone knows what exercise they are doing, how long they will perform the exercise and what exercise they will be going to next. When everyone is on the same page it make coaching everyone a lot easier. Once all the athletes are on the same page then you can be on the move going around correcting people forms on the fly. Constant moving helps you create a constant presence. When you have a constant presence it helps hold people accountable. Also you can help eliminate poor exercise form and help keep people safe. The last thing you need is Energy. Coaching is exhausting, keeping athletes motivated is exhausted. That is why you need to have energy. People feed off of your energy. Try to get 30 women to listen to you at 5:30am. If you don’t have energy your not getting anything done. Group training is about organization, presence, and energy.
Coaching 1-on -1 is a different. It’s only you and the client. To be honest it is a relationship. All your energy is to put into shaping this person into the person that they want to be. Note shape them into their idea of fitness( which can be shaped and guided by you a little). When working 1-on-1 try to make sure every little detail is in the right place. View you client under a microscope. Try to make all the small changes and make sure their technique on each exercise is spot on perfect. Develop a great relationship with your athlete and hold them accountable for reaching their goal. If they say their goal is to help them lose 20lbs. Then help them lose 25 lbs. The better your relationship with the client the more trust. The last difference with 1-on-1 training is your ability to be way more flexible than group training. If someone is running on 2 hrs of sleep because they worked on a business proposal the night before. They still have to go through the group workout but with lighter weight or some modification of the exercises. 1-on-1 training I have completely scraped a workout because my athlete was in pretty bad shape. Instead I have put them through workouts that can help them with recover. Athletes really appreciate when you don’t crush with every training session.
Coaching Group training and 1-on-1 have there similarities and differences but the same rules apply. 1 Don’t do any harm. 2. Don’t be an A$$hole .
Another quick workout on a busy day following the Easy Strength Program
Incline Bench Press 2 x 5 @ 175
Back Squat 2 x 5 @ 205
Snatch Grip Deadlift @ 185
Farmers walk 100m 70lbs each hand
Just another quick workout joints are still sore. Just another day and I should be back to normal then I can start pushing the weight a little more