Back to Formal Movements

  I've gotten tired of always trying to use "equipment" to gain some sort of stimulus. Bodies tired from all the up and down, concrete and diamond plate can take a tole on joints and bones....had another break through today....

let's examine the shoulder complex: 

We all understand this joint to allow upper torso flexing and extension for any type of movement to push/pull and/or grasp any object around our bodies.  To stabilize while holding a child, to press away while moving a shopping cart (or furniture in my case), or to bring something closer to our point of origin; like a loved one or a long lost object. 

What we usually don't understand is the fact that our rotator cuffs, rhomboids and trapezium muscles are under constant tension.  Even as your sitting there reading this, the extensors in your neck are placing load on your upper shoulders which in turn have to contract to hold your upper torso/complex in place.  Like the feet, these muscles get no rest and very little appreciation.  Until something goes wrong and you are left immobilized and no longer are able to have full use of that part of your body the same again.....

Take it from me, I've dislocated my shoulder before....can't say it would be something I would look forward to...


Movement Prep: 15 mins

Overhand Pull-ups: 10,8,6,6
(super set)
Push-ups: 20,20,20,10

Chin-ups: 8,8,8,8
(super set)
Dips: 10,10,10,6

Sit-ups: 30
Ranger Crunches:20
Heel/toe touches: 20
Plank:  1:30

5 rounds
Pull-up: 5 reps
Straight Leg Raises: 5 reps
Hesitation Push-ups: 5 reps/side