Today pause deads 1x5 @8 i think i was relatively close and pin press 1x5 @8 definitely undershot that looks more like a 7🤷🏽♂️ Learning rpe is gunna be a challenge but im up for it 💪🏽 Come lift with us @socal_powerlifting
Shoulder Stability and Mobility coming at ya to end off this series!
I must admit that the shoulders are one of my favourite in terms of stability and mobility because of their wide ROM and functions. But enough chat, lets get into it!
First up we have the KB Bottoms up press which is brilliant for drilling shoulder stability. Start off in a half kneeling position and grab the kb handle super tight before pressing the bell above head. I recommend starting light and progressing in weight. Look to get 3 sets of 10-15 per side
Next up is the KB armbar which again works shoulder stability but also rotational core strength. Important here to keep watching the kettlebell and keep the elbow locked out. 5 sets of 5 reps each side increasing weight as you go.
In terms of mobility everyone has their own unique mobility deficits but we will focus upon the 2 muscles which close our shoulders off and limit good range- chest and lats!
Video 3 is a variation of the classic shoulder dislocations performed during warmups etc. You will need a pvc pipe and a fractional plate here. Start off by lying flat on a bench with hands wide on the pipe, from there keeping arms straight and elbows locked out , move the bar overhead and towards the floor. Once you have that locked down, place the fractional plate through the pipe and perform the exact same movement except control it overhead and toward the floor. The slow eccentric movement will unlock the chest and slowly feed slack to the shoulders through a large range
Lastly we need to address the Lats and we do so by doing a PNF(proprioceptive neuromuscular facilitation) stretch which triggers our stretch reflex and gains us huge mobility via the nervous system instead of static stretching which in my view wont get you anywhere quickly or at all. Grab a theraband and attach to rack/immovable object as seen in video. From there move into the lat stretch and hold 30 seconds before actively engaging the lat by driving your elbow into the band for 5 seconds and then relax and move into new range of motion before again engaging for 5 seconds and relaxing 20 seconds. You can do this up to 5 times before totally relaxing.
Dinas Lingungan Hidup (DLH) Banjar menambah satu lagi taman tematik yang diberi nama "Taman Sifon Sungai Paring" dalam acara gerakan Gamis Hijau atau Gerakan Menanam Hari Kamis, pada Kamis lalu (11/1). Posisinya berada di seberang Jembatan Tinggi Sebelah (JTS) Sungai Paring. Sifon tersebut adalah taman menjorok ke bawah seperti corong atau kebalikan dari bentuk jembatan yang cekung ke atas. Taman ini satu dari sekian alternatif buat warga Martapura bersantai sambil menikmati aliran Sungai Paring yang asli dan kejernihannya tetap terjaga sampai hari ini. Total pohon yang ditanam sebanyak 2 ribu batang sejak Gamis Hijau diluncurkan pada 2017 tadi, sasarannya mulai ruang terbuka hijau, perkantoran, dan sekolah.
Week one day one of the new program
Was supposed to hit a set of 6 paused @ 8 but i feel like this looked more like a 7.
Its my first time doing rpe in training so this might take a little while to get used too 🤷🏽♂️. Excited for this prep and whats to come though #staytuned 💪🏽
Rise and grind IG! Heres a lil something to build that appetite this morning! Catch us serving up all day everyday! Pull up for one of the best deals downtown salem has to offer! Yee! We want to thank you for letting us feed you we appreciate your appetite Salem! Happy taco tuesday! #jts#taco#tuesday#pull#up#for#a#tacosesh#and#letstacoboutit
I like to spoil my lil ones with some hot cocoa every chance i get! We grind hard everyday to make sure all the kiddos are handled! We want to thank you for letting us feed you we appreciate your appetite Salem! God bless! #jts#a#father#and#kids#moment
Jarrod performing undoubtedly my favourite hip exercise but with an odd object to keep his core firing throughout. 3 sets of 2mins stepping with 24kg bell.
Brutal but beautiful ~
Shoulder post coming soon to end off our stability vs mobility series!