Log – variety workout focused on balance and past rehab
Tim solo workout at SRC with Jason gone for weekend. Focused on well-rounded workout with balance, but also did some exercises from past rehab programs (originally prescribed by PT for various injuries).
- warmup with 6 lengths A-skips on racquetball court
- 2 sets glute-ham situps
- 1 set glute-ham back (with hamstring-lowering), 1 set reverse hypers
- 2 sets side shoulder raises while pinching shoulder blades together (one set standing on each foot) with 15# dumbells
- 2 sets reverse crunches
- 3 sets explosive pushups, switching hands on 18# med ball
- 1 set squats (15) on bosu ball
- 2 sets T’s with chest on balance ball, 5# and then 8# dumbells
- 2 sets (each leg) of one-legged squats, pick up and set down tennis ball on ground
- 1 set incline punches to ceiling with 50# dumbells, but couldn’t move shoulder girdle much b/c bench, and rotator cuff hurt a bit in shoulder.
- 2 sets punches-to-ceiling pushups (articulate shoulder girdle) with feet on bench, hands on floor, and partial downward-dog position, to make it more an incline-position for angle of shoulders
- 1 set body-weight hanging rows with feet on ball. Only did one set b/c rotator cuff hurt, especially in rt. shoulder.
Also did stretches for glutes (leg swings, slump stretch) and neck
I could totally feel rhomboids etc. tighten up with side shoulder raises (while pinching shoulder blades) and T’s. this appears to still be a weakness, and something I will focus on more as a supplementary part of my workouts.
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