Purpose of this recovery workout is to work on shoulder mobility, Scapular Stability, & T-spine Mobility as well as MOTOR CONTROL of shoulders and hips.
This month you will not be using the FMS app, but just the exercises below.
Motor Control Recovery Session & Fascia Release/Mobilization
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Self Myofascial Release
Horizontal Loading
Complete 1 round of each self myofascial release exercise.
Scapular Motor Control
Horizontal Loading
Perform 2 sets of each exercise.
Kneeling Banded Scapular Depression
| Set | Reps | Hold |
|---|---|---|
| 1 | 12 each side | 2-3 seconds h:m:s |
| 2 | 12 each side | 2-3 seconds h:m:s |
Try to get as much 'under' the band as you can.
Prone Shoulder Hurdles
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6 | Controlled |
| 2 | 6 | Controlled |
So for this one, before you try to lift your arms off the ground, you need to 'pack' your shoulders into your sockets, the action is like pulling the shoulder into the socket, the movement is going TOWARDS the shoulder joint. Once you do that, then lift. If you don't do this you wont feel the work between the shoulder blades, you will feel in the rear delts (not correct). Also- roll up a small towel and rest just your forehead on it, eyes and mouth and chin not on it. Use yoga blocks or weights as your obstacles
Shoulder Flexion End Range Lift Off
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
| 2 | 10 | Controlled |
Ok so he does it with his head not really in line with his arm. I dont want you to do that. I want you to keep your head lower and pretty much inline with the arm. Again- before lifting the arm, you have to 'suck' your arm into your socket, then lift to get the feeling between the shoulder blades.