ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey Pops! Here’s the deal… commit to rehab for 6 months to give your body sufficient time to try to heal itself. If you go into this thinking it will take a month or two then you will need to have surgery, that is exactly what will happen. BUT if you go into this thinking, “I will do this every day for 6 months to give my body the best chance I can give it to not have surgery.” THEN you actually have a chance. So here are your rules:
1. Perform every day. BEFORE ANY ACTIVITY – even hitting balls in the garage.
2. If it’s >2 numbers of pain HIGHER that what you started at by the end of the workout, you did too much. If you’re 1-2 numbers higher but it decreases back to where you started within 3-6 hours, that was perfect. If you feel the same after the workout as when you start, time to tell me so I can make it more difficult.
3. Do not skip a move (unless very painful – then please tell me). Every move I put in here has a purpose.
4. Check in with me every 2-4 weeks to see what we need to progress.
Description: Begin on your hands and knees. Set your core and make sure you are not arching your lower back or sinking into your shoulder blades. Thread the needle, then rotate your shoulder to open up your chest.
Goal: 10 reps each arm
Description: Place your chest on a surface where you can have your arms out like the video shows. Make sure to keep your shoulder blades squeezed together and elbows as high as you can. Drop and catch as fast as you can with the goal of the ball not dropping far.
Goal: 30 sec each arm
Description: Begin in a reverse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.
Goal: 10 reps
Description: Start in sitting with legs as wide as you can. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your shoulders to lift your bottom.
Goal: 10 push-ups each side
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Squeeze your shoulder blades together and lift your chest towards the ceiling. Hold that contraction.
Goal: 3 reps with 15 second holds.
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 20 reps
Description: Keep your lower body and legs on the floor. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms as high as you can.
Goal: 10 reps
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.
Goal: 10 reps
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 5 seconds then return to a plank. Rotate the opposite direction.
Goal: 5 reps each direction