This session can be used in multiple ways. Feel free to do all of the drills in each block or pick a couple to make it shorter.
1. Before a training session
2. After a training session
3. Recovery after a match
4. Daily Shoulder routine.
MOVE Josie Sh/TS Work-in
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
MOVE Sh/TS (Fluid Dynamics)
Horizontal Loading
This block is designed to get heat and therefore improved fluid movement into the region. The objective is to normalize the tissues. Take full, deep breath's through each movement. Get a full inhale through the nose and full exhale through the mouth.
MOVE Sh/TS (SMUR)
Horizontal Loading
After normalizing the tissues and improving the circulation around the joints, we now want to introduce stability to the joint.
ULT
MOVE Kneeling Bench Lat Extension
| Set | Reps | Time | Tempo |
|---|---|---|---|
| 1 | 5-10 reps | 5 Sec. h:m:s | Controlled |
Inhale and expand the rib cage, thinking blowing up a 360 degree balloon. Exhale everything and feel the deep abdominals. Don't arch the back or round excessively.
ULT
MOVE 2-Arm Breathing Sh. Protraction
Don't round or arch the back. Find a neutral position with your spine.
Push your arms into the wall so that your shoulders protract (push away).
Breath in through your nose and get a full inhale. Don't do it fast, don't do it slow. Imagine your rib cage is a balloon and you are filling it with air from all sides, you will "feel" more in your mid-back because of the position.
Exhale through your mouth and get rid of all the air. Again, do it at a normal pace. Try to get out all of the air and you'll feel your deep abdominal muscles activate.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5-10 | Controlled |
MOVE Sh/TS Mobility
Horizontal Loading
Our next step is to improve joint motion at the shoulder and T-Spine in all 3 planes of motion.
MOVE Sh/TS Stability
Horizontal Loading
The final step is to stimulate the nervous system. The video's may show multiple repetitions at a time but try to do 1 at a time with great control.
LMT
MOVE DB SA Sword Pull
Reach across your body like your pulling a sword out of your pocket. Do not use too heavy of a weight.
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 8-10 ea | Light | Controlled |