THIS WEEK'S PERFORMANCE CARE:
This we will address SHOULDER FLEXION A LOT of cases of lack of shoulder flexion are a quick fix with a little flexibility, mobility, and TLC. If you have chronic overhead use and never implement performance care into your program, here is your opportunity for resources. If you lack shoulder flexion, when you take your arms straight overhead, you cannot get your biceps to your ears. This could be due to a number of things, but the most common I see:
1. Lack of posterior shoulder capsule joint space
2. Lack of thoracic range of motion This week we will implement flexibility, mobility, and core work that all complements and addresses shoulder flexion! **Video links attached to each exercise
CORE:
Perform as a circuit x 3 rounds, with 30 sec rest between each exercise:
Chinese Plank Pullovers 3 x 10 (3-5 sec lower)
Barbell Rollouts 3 x 10
Kipping Knees to Chest 3 x 10
Rest 1 min then move into the following:
Plank Walkouts 2 x 5 in and outs
Plank Saws 2 x 20
Rest as needed between sets
SHOULDER FLEXION MOBILITY/FLEXIBILITY:
KB Arm Bar + Corkscrew x 10 rotations R/L
1/2 Kneeling Landmine Press x 8/side (3-5 sec lower)
KB Deadbug Pullovers x 10 alternating legs
KB Turkish Get Up x 4/side
Standing Sleeper Stretch x 10 gentle mobs
Posterior Joint Mobilization x 1 min/side
3 way Banded Lat Stretch x 1 min/stretch
Thoracic Extension on Roller x 1 min
As with everything...
Everything I program at AlphaFemme is intentional. From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself. Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.
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