Shoulder series for exploration of pain
Mini band scap activation series
Only the movements in elbow flexion created discomfort
teacup rotations with change plates, 3/direction/arm
Surprisingly this didn’t create major discomfort and was actually better the 2nd time through. And I will say, the right arm movement pattern was not efficient.
Change plate cuban presses x 6-8
Not terrible first time through, didn’t even want to do 6 reps the 2nd time through
body saws (forearms on floor with bent elbows, then hands on floor with arms straight) x 6-8 iterations
First couple of reps were shaky but was ok after that even on the 2nd set
kb overhead drops from bent knee hollow hold
No issues here
ring fall throughs from tall kneeling x 6-8 (adjust ROM by moving rings up/down and body forward/back)
Good to go here
foot assisted lat flys (like this but keep feet on ground and control movement more through shoulder complex – https://www.youtube.com/watch?v=Rv51x8TEF3o&feature=youtu.be) x 8-10
Having a foot assistance here made this a bit too easy trying to get the desired stimulus I believe, but no issues and felt good
Progressive intensity/depth dips on box/bench/dip bar/rings, controlled reps using feet on floor to adjust intensity
This was interesting in the fact that got way better as I got warmed up, doing dips off the bench created 0 issues. On the rings with a slight forward inclination created some discomfort in the beginning. Also in the first couple of reps I felt some “stress” not major, but it was on the healthy side, and the stress felt more around the humerus, wasn’t tissue related, or at least from my initial thought. Even progressed the intensity to rings with feet elevated in front of me
rest as needed x 2 sets, go through all movements twice and comment as well on feel second time through
also important to note is that my sleep has not been effected by pain the past 2 nights. This morning I woke up with relatively very little pain. And putting on a shirt this morning was not a uncomfortable process.
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EMOM x 12
Min 1 – 30 sec AB @ 500+ watts
Min 2 – 30 sec walking lunges, weight vest
Min 3 – 30 sec box step overs, weight vest
The 3rd set on the bike felt like more of a grind then the first 2 sets
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EMOM x 12
Min 1 – 30 sec AB @ 500+ watts
Min 2 – 30 sec air squats, weight vest
Min 3 – 30 sec plank walk with feet on sliders, weight vest (adjust to in place walking plank if more doable on shoulder, iterate from elbow plank to straight arm plank for time duration)
Bike was solid and even kept it closer to 600.
As far as the plank walk went, it didn’t hurt but holy poop it was hard. Going for an unbroken 30sec interval was the biggest challenge. I got to where on the last 2 sets, instead of “breaking” moving I would just stop and hold the plank position.