A – 12 min tumbling ‘play’
Forward rolls from squat + landing in squat x 8-10
Forward rolls from standing + landing in squat x 8-10
Forward roll out of a tripod headstand x 4-5
Diving rolls (alternating shoulders) x 8-10
Backward rolls over shoulder (turn head to side) x 8-10
Cartwheels (alternating lead hand) x 8-10
B – Multi directional lunge matrix with arm drivers in:
– arms over head lateral flexion right
– arms over head lateral flexion left
– arms in front rotational right
– arms in front rotational left
– arms in front reach in front to overhead
3 reps in every position with each hand driver. you’ll lunge forward, backward, and laterally, and go through these movements from each position
C1 – Beginner harop curls on GHD x 6-8
C2 – Single leg hip hinge cone touch drill, work side to side on each legs (3 touches/hand/leg – https://www.youtube.com/watch?v=fd9PYWvt_9w)
C3 – Straight leg seated lift offs from straddle x 8 and from feet touching x 8, rest as needed x 4 sets
This grouping was awesome, would love to do more of this combo in the future.
D – Straddle HS sidebends x 4-5 controlled reps/side, shift weight deliberately and stay active through scaps, rest as needed x 4 sets (https://www.youtube.com/watch?v=DOGGkoujwRY)
I videoed myself and it didn’t look as bad as I thought it would, definitely not as smooth as you but wasn’t too bad. Going from left side to center was way easier than right to center. Shoulder felt really good here, if I got a little out of position or didn’t keep my scaps engaged it reminded me it was there. But this was great feedback and was super happy that I am healing.
E1 – End range abduction lift offs from half frog pose (straight leg out to side, other knee tucked under and shin flat on floor. lift abducted leg straight off floor through external hip, hold at end range and control back to ground x5/side
E2 – Banded pallof split squats x 6/side (set up like a pallof press, arms extended in front of you with band providing anti-rotation stimulus, and go through split squats), rest as needed x 4 sets
End range abduction was tight and a deep burn that did not like that position at all.
The combination of the harop curls and hip hinge cone touch was pretty gnarly. I was surprised at home much this fired me up.
What I did learn from the lift offs, straddle side bends and the end range abduction is that my hips are super tight.
All of this felt good today and felt good to move with a purpose
Monday was dragging and feeling a little sluggish.