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Warmup
1. PVC Routine – 10 repetitions
each, 30-45” hold on the static stretches
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Shoulder Mobility. . In 10 years of training, I've realized that living pain-free is dependent on the health of our joints. We must consider how our muscles interact with our tendons and ligaments when preparing and ending a training session. . A few months ago, I shared the #hipmobility sequence I use before every training session. In this post, I want to share with you what I do to prepare my #shouldergirdle for sustainable, long-term gains. If done properly, you will notice more space in your shoulders. This will allow better #pressing and #pulling movements with less time for recovery. . 1. Pec Mobilization – Using a dowel rod, assume a split stance, maintain straight arms, swing the dowel rod as if paddle boarding. 15 reps/side. 2. Shoulder Dislocates – Using a dowel rod, stand upright and allow the shoulder blades to initiatate and finish the movement. Maintain a hollow position and work toward bringing the hands toward the shoulder width. If pain is felt, assume a wider grip. 15 controlled reps 3. Around the Worlds – Using a dowel rod, bring one shoulder across the body and around the head. The other arm will follow the first. Make these smooth. 15 reps/side 4. External Rotator Stretch – Using a dowel rod, hook your fingers on the inside of the rod. Use the opposite hand to create leverage with the elbow at the ribs, and again with the elbow abducted from the ribs. Hold for 15-30 sec/side in each position. 5. Internal/External Rotator Stretch – Using a dowel rod, bring both arms behind the body – one above the shoulder blades, one at mid back. Pull with both the top and bottom hands to create an isometric stretch that hits both the internal and external rotators. 30 secs/side. . If done properly, this sequence will relieve pain from #elbowtendonitis and pressing/pulling related movements. This sequence takes less than 5 minutes to complete and give you a new lease on your upper body's ability to function in space. . . . Wearing @kettlebellgains_apparel #shouldermobility #mobility #tutorial #johnparker #healthcoach #personaltrainer #mesarimsd #climbing #bouldering #sandiego
A post shared by john parker I san diego (@johnparker__) on Jan 20, 2019 at 7:15am PST
2. Hip Mobility Routine: 15-20
repetitions each, 30-45” hold on the static stretches
Full Body Workout 1.0 Perform 5 sets of exercises A, B, C in succession. Rest for 2:00min between sets.
A. Double Kettlebell Clean + Front Squat + Press x 5
Full Body Workout 1.0 – Full Workout from John Parker on Vimeo .
Full Body Workout 1.0 – Clean + Squat + Press from John Parker on Vimeo .
Full Body Workout 1.0 – Gorilla Row + Deadlift from John Parker on Vimeo .
Full Body Workout 1.1 Perform 5 sets of exercises A, B, C in succession. Rest for 2:00min between sets.
A. Kettlebell Snatch + Windmill x 5/s
Full Body Workout 1.1 – Full Workout from John Parker on Vimeo .
Full Body Workout 1.1 – Kettlebell Snatch + Windmill from John Parker on Vimeo .
Full Body Workout 1.1 – Switch Clean + Press from John Parker on Vimeo .
Full Body Workout 1.1 – Swing from John Parker on Vimeo .
Full Body Workout 1.2 Perform 5 sets of this kettlebell complex. Rest for 2:00min between sets.
Kettlebell Swing +
Full Body Workout 1.2 – Full Workout from John Parker on Vimeo .
Full Body Workout 1.3 Perform 5 sets of exercises A and B in succession. Rest for 2:00min between sets.
A. Kettlebell Plyo Swing x 10
Full Body Workout 1.3 – Full Workout from John Parker on Vimeo .
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