HSPU Program Session 31

Prepare
Band-assisted shoulder mobility
A-Frame Scapular Shrugs

Practice
A-Frame Inverted Press w/ 4-sec. negative - 4 sets of 3-4 reps. - Quality: Smooth, Ease: Solid
Ring Reverse Row w/ feet on chair and 4-sec. negative - 3 sets of 4-5 reps - Quality: Smooth, Ease: Solid

1 min. rest between sets.

Play
Bear (standard) on breaks throughout the afternoon

Push
Circuit
Knee Pushup or Pushup on Parallettes
Dip Shrugs on Rings
16kg KB curls from bottom of squat
Top Position Hold on Rings
 3 rounds with 3 min. rest between rounds

Parallettes One Cooldown Routine

Brachial Hang for about 1min.

Ponder

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#FrequentlyAskedFridayMM: Accommodating Resistance Handstand Pushup Progressions . “I’m having a hard time progressing from Piked Handstand Pushup to Wall Handstand Pushup. What should I do?”. The answer: use Accommodating Resistance . A lot of people notice that achieving the Wall Handstand Pushup (HSPU) can be quite difficult. And a big reason for this is that a lot of them aren’t working as HARD as they could be during their Piked HSPU progressions. Accommodating Resistance can help this . Look at the video and notice how on the way down, I shift the weight from my toes to my hands. Before I lower down, my toes have as LITTLE load as possible on them. And as I lower down, I keep as much of the load in my hands as possible . On the way back up, I shift some of my weight back but ONLY as much as needed to get the rep done . My goal throughout the entire rep is to have as MUCH weight on my hands throughout the range and as LITTLE weight on my toes. You can adjust that MID-REP to make sure the entire movement is maximal and get the most gains! . Give you progressions a try like THIS and you’ll probably see that even Piked HSPUs can be harder than you thought they were! Tag a friend who ALSO needs help bridging the gap between Pike HSPU and Wall HSPU and let’s ALL get on the Gain Train! . And check the IG stories for an extra tip!

A post shared by Martina & Philip Chubb (@the_mindful_mover) on Dec 20, 2019 at 11:07am PST

Was able to do 10 knee pushups on the P-Barz with relative ease and quality, so started working in full pushups.  I reviewed Parallettes One to see how the pushup progression is programmed in Phase 1 and Phase 2 at Level A.  It seems that we progress from knee pushups in Phase 1 to pushup with arm extension in Phase 2 instead of regular pushups.

So how to transition from knee pushups to full pushups on the P-Barz?  Some ideas:
1. Knee pushups on P-Barz with 4-sec. negative, side-to-side movement at bottom position
2. For the Play section of the workout, practice Parallette Jump Throughs.  This move is called Shoot Through by the Crossfit folks.  For some reason, all the videos I found show them rushing through the movement.  I found that this movement is a better core workout when practiced at a little slower tempo, focusing on control of the body as I transition in and out of the tuck position

I made some more attempts at a full pushup and it seems that a combination of protracting the shoulder blades, squeezing the butt, and generally making the body "hollow" by squeezing the abs seemed to make the move more doable.

I tested how my shoulder feels with a 16kg kettlebell racked.  Shoulder seems to feel fine.  This means I can go ahead with transitioning to a lower body/core routine that utilizes kettlebells instead of being bodyweight-only.  Some exercise ideas:

Single-Leg Deadlift (sometimes called Single Leg Romanian Deadlift)
Hunter Squat
Low Windmill
Kettlebell Pullover
Single Straight Leg Raise from top of Rings

I may also try a couple of sets of weighted calf raises before going into the post-workout stretches

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#FlexibilityFridayMM: Standing Calve Raises and Mobility . These days, I tend to have less and less time to train and the constraint of less time means I have to make sure I get the MOST out of the time that I DO have. For this reason, I try to find ways where I get get gains in MULTIPLE things at one time . Flexibility is a GREAT example of this. By picking the right exercises, you can get strength AND mobility gains at the same time. Let’s use the calves as an example . Ankle mobility is important for lower body athletics, strength training (for things like squatting deep) and helping to keep your ankles from injury. In a lot of lower body injuries, there is an element of ankle immobility . One way we can get strength AND stretch at the same time is to use Standing Calve Raises where we elevate our feet on a step and allow the heel to sink below the toes . This lets you gain mobility AS you get strong. For the price of ONE exercise, you get multiple benefits. Strength in the calves and knees as well as mobility in the ankles. Now you don’t have to spend time stretching. You’re already getting it with strength! . THAT kind of mindset is how you make gains even when you have limited time! You find what gives you the most gains for the time you have! . So give the Standing Calf Raise a try to save yourself some time and get on the Gain Train! And tag a friend who is strapped for time so they can get the gains too!

A post shared by Martina & Philip Chubb (@the_mindful_mover) on Feb 15, 2019 at 12:25pm PST

HSPU Program Session 30

Prepare
Side to side squat with stretch

Practice
L-Sit progression practice from tutorial - 3 sets of 5-10 sec.

Circuit 1 - 3 rounds with about 2 min. rest between rounds:
Top Position Single Straight Leg Raise on Rings - 3-5 reps
Dip Shrugs - 7-10 reps

Circuit 2 - 3 rounds with about 2 min. rest between rounds:
Front Scale Leg Lift with 3 sec. hold at L position - 3-5 reps
Top Position Hold on Rings - about 15 sec.

Single Leg Deadlift w/ 16kg KB - 4-6 reps/leg for 3 sets and 1 min. rest

Play
Messing with Hunter Squat (no weight) from Mark Wildman video

Push
Two-Arm Swing w/ 32kg KB - 10 reps - 2 sets
Two-Arm Swing w/ 24kg KB - 10 reps - 3 sets

Ponder
Mindful Mover's argument about L-Sit not needing to be trained because the Pike Pull Through can deliver that skill for free, as well as progress towards Planche is still stuck in my head.  However, I believe the Pike Pull Through and/or the modified Arch Pullup caused my shoulder re-subluxate so I can't practice the Pike Pull Through right now.  In the time it would take to build up my forward pressing strength so that my shoulder could tolerate the Pike Pull Through, I could put in weeks or months of productive training towards the L-Sit, and also improve my shoulder strength and pressing strength in both the overhead and forward directions at the same time.  I'll try the Pike Pull Through again after I've worked up the pushup progression to the Hollow Body Pushup, and I'm able to perform the Hollow Body Pushup with high Quality and Ease scores.

First time I tried Single Straight Leg Raises.  I'll have to take a video to make sure but I do seem to be raising the straight leg into proper L position.  The tutorial isn't clear about what my non-working leg should be doing.  The movement is harder with the non-working leg tucked, than with the non working leg hanging.  Overall my recovering shoulder felt pretty good during today's training.  I'll probably continue this routine for my lower body training days, changing it up so that the Dip Shrugs and Top Position Holds are on my upper body training day. 

Another idea from Mindful Mover is relying on weighted exercise rather than bodyweight for lower body strength.  When my shoulder is feeling 100% again, I'm thinking of switching to ketttlebell-based training for the lower body. 

A few weeks ago I restructured my program to a 4-day upper body/lower body split.  Seems like Mark Wildman thinks similarly.  I started watching his video series on kettlebell program design.

The upper-body half of my program is unlikely to change much because the objective is quite clear - to achieve the freestanding Handstand Pushup.  A secondary objective is to achieve the main objective while keeping the shoulders healthy.

The lower-body half is what is in flux.  Lately I've been working towards the L-Sit again because it's a skill that must be acquired before I can progress further than a certain point in Rings One or Parallettes One.  After my shoulder is back to 100%, I may drop the L-Sit stuff again in favor of pursuing Mark Wildman's Deck Squat exercises, which all look pretty tough on the abs.  For the legs, I think the Single-Leg Deadlift is a keeper - I like what its doing for my hamstrings and foot intrinsics. 

HSPU Program Session 29

Prepare
Band-assisted shoulder mobility
Scapular pullups w/ feet assistance
A-Frame Scapular Shrugs

Practice
A-Frame Inverted Press w/ 4-sec. negative - 4 sets of 3-5 reps. - Quality: Smooth, Ease: Solid
Ring Reverse Row w/4-sec. negative - 3 sets of 5-7 reps - Quality: Smooth, Ease: Solid
1 min. rest between sets.

Play
Mulligan shoulder rehab exercise
1-2 reps of A-Frame Scapular Shrugs with feet elevated, working towards stacking hips over shoulders and head

Push
Knee Pushup on Parallettes - 3 sets of 6-8 reps
Bear (standard) - 1 min.

Brachial Hang for about 1min.

Ponder
The shoulder still doesn't feel back at 100% but it continues to improve.  Feeling stronger for the first time in weeks.

I decided to stop doing the exercises in a circuit.  Circuit training is supposedly not ideal for strength training anyway.  I also switched from timed sets to just doing reps short of failure, because when you're incorporating 4-second negatives, that cuts into the time you've allocated for your set if your set is planned for a time interval like 30 seconds.

Knee Pushup on Parallettes seems to be the best choice of Push exercise for my HSPU training.  It doesn't irritate my shoulder.  Although the hands are elevated on the P-Barz compared to the floor version, the ease of the movement seems the same as the hands-on-floor version, and there is a slightly greater range of motion in the bottom part of the movement.

New GMB article on Tendon Strength:
https://gmb.io/tendon-strength/?utm_source=drip&utm_medium=email&utm_campaign=20%2F07%2F27+-+tendon+strength&utm_content=%F0%9F%86%95+Tendon+Strength+%28and+pain%29

Training with two kettlebells - but they are not the same weight

https://www.philipmcdougall.com/single-post/2018/10/31/Offset-Kettlebell-Magic

HSPU Program Session 28

Prepare
Shoulder dislocates with band
Shoulder external rotation with mini-band
Bicep curl with mini-band
Walk around neighborhood

Practice
Lower Body Circuit 1 - 3 rounds with about 2 min. rest between rounds:
Top Position Knee Raise w/ 4-sec. negative on Rings - 3-5 reps 
Single Leg Deadlift w/ 16kg KB - 4-6 reps/leg
Front Scale Leg Lift to about parallel w/ ground - 3-5 reps with 3-5 sec. hold at top.
Full Bridge Hold - About 15 sec.

Play
Shrimp Squat - Full Version.  Singles practiced throughout the afternoon

Ponder
Started practicing Front Scale Leg Lift again to help advance towards straight-leg leg raises from the top position on rings, because this exercise will help strengthen the quads, hip flexors and abs more directly than the other lower body/core exercises I've been practicing.  However I still want to keep practicing the Shrimp Squat until I'm able to do it elevated.

GMB exercises for Tendon Health and Strength

GMB does caution that these exercises are intended for people who have been training for several months without feeling pain or other issues of tendon health

Shoulder Tendon

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A variety of strengthening methods would be best for tendon health and strength. Depending upon your current condition (training status, injury status). Isometrics, heavy and light training, slow and ballistic training. - If you are nursing an injury and currently have pain (tendonitis) then you would approach your exercises differently than if you were feeling great and have several months of consistent good training. - Let’s start with some examples for the latter, and assume you aren’t dealing with any significant tendon/joint issues. - Shoulder Swings: Use your lower body to drive the speed of the swings. 1. Both hands swinging up overhead 2. One hand swinging up overhead 3. One hand swinging at angle to side and behind 4. One hand swing at angle in front and to the side - Hanging side to side swaying: Rings is best but bar is okay. Whatever you feel is best. - Pushup plyos: 1. Both hands 2. One hand Give these a go and see how it feels! - . . . . . #gmbfitness #gmbtrainer #goldmedalbodies #shoulderhealth #jointhealth #happyjoints #bodyweightexercises #bodyweightworkout #shouldermobility #mobility #mobilitytraining #movement #flow #shoulderswings #pushups #plyopushups #physicaautonomy #physicalfreedom #exerciseathome #fitness #physicafitness

A post shared by GMB Fitness (@gmbfitness) on Jul 21, 2020 at 1:56pm PDT

Wrist and Elbow Tendons

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On Monday we showed a variety of exercises for Shoulder tendon health and strength. Today we’ve got some more goodies involving the wrists and elbows! Check out the following exercises demonstrated by GMB Trainer Eduardo @eorihuela. - 1. Backhand weight shifts: Hold a few seconds then shift over - 2. Wrist flexor plyos: Emphasize pushing off fingertips - 3. Pronated drop and grab: Could be any weight or sturdy object. Eduardo here uses a piece of cut up wood with a pinch grip. - 4. Pushup plyos Both hands/One hand: From knees is great because you focus on quality reps. - Give these a go and see how it feels! - . . . . . #gmbfitness #gmbtrainer #goldmedalbodies #shoulderhealth #jointhealth #happyjoints #bodyweightexercises #bodyweightworkout #shouldermobility #mobility #mobilitytraining #movement #flow #shoulderswings #pushups #plyopushups #physicaautonomy #physicalfreedom #exerciseathome #fitness #physicafitness

A post shared by GMB Fitness (@gmbfitness) on Jul 23, 2020 at 12:39pm PDT

HSPU Program Session 27

Prepare
Quadruped Shoulder Circles
Mulligan shoulder rehab exercise
Other band-assisted shoulder mobility

Practice
Main circuit 
A-Frame Inverted Press w/ 4-sec. negative - 30 sec. - Quality: Smooth, Ease: Solid
Ring Reverse Row w/4-sec. negative - 4-6 reps - Quality: Smooth, Ease: Solid
Bridge Pressup  - 30 sec. - Quality: Smooth, Ease: Solid
3 rounds with 2-3 minutes of rest in between rounds

Play
Scapular Shrugs with elevated feet
Test attempt at straight-leg raise from Top Position on rings

Push
Circuit
Knee Pushup - 4-6 reps
16kg KB bicep curl in goblet squat position - 8-12 reps
Band rotator cuff external rotation - 8-10 reps
3 rounds with 1 minute of rest in between rounds

Brachial Hang for about 1min.

Ponder
I did a test rep of Front Scale Leg Lift on each side and was able to raise my foot to waist level or even just above.  So my curiosity was piqued enough to test if I could do a full straight-leg leg raise to parallel with the ground, from top position on rings by exhaling more forcefully.  Nope.  I felt the quads contracting hard, which tells me that while my quads have gotten stronger from shrimp squat practice, they're still not strong enough to do their part.

The shoulder isn't fully recovered but it's continuing to recover, feeling better than yesterday.

While I was somewhat advised by GMB to practice Bent-Arm Bear in my Push sessions, there's such a disparity between my overhead pressing strength and my forward pressing strength that I think I better work on my pushup instead.    I suspect this disparity contributed to my latest repeat shoulder subluxation and/or impingement.

Thinking about my next lower body/core training day, I wanted to assess where I'm really at with my shrimp squat.  Turns out I can do a full shrimp squat already.  Taking one balancing arm away to hold on to the non-working foot did change the balance challenge a bit, but I was able to adjust quickly.  I didn't experience the foot cramping that I got the first time I tried - and failed - to perform a full Shrimp Squat.  I'm going to continue working on Shrimp Squat and progress to the elevated version before switching to Front Scale Leg Lifts.

Rolling Flows from GMB

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Rolling Flows and PB & J - Flexibility and stability are like peanut butter and jelly. They are both pretty freaking awesome on their own, but you put them together on a sandwich and they are even better. - Rolling flows are the PB & J of the body. They take flexibility and stability, and put ‘em together in a way that will challenge you to approach your end ranges of motion (flexibility) and control those ranges (stability) - which translates into #physicalautonomy #resilience and #longevity - Outside of the muscular benefit, rolling flows also challenge body awareness through the vestibular system. With your head, neck and spine rolling through postures and adapting to variations as you move, it’s a symphony of input to the nervous system, wiring the body to lay down pathways of adaptability and responsiveness to minute changes in position, direction, and speed. - There is no exact script for working on rolling flows. Take yourself through pieces of movements you already feel comfortable with, and string them together in patterns that give you elements of rolling. If that sounds too daunting, and you feel your body is up for the challenge, check out this rolling flow tutorial cued by @gmbtrainer JJ @primalphysicaltherapy - Or if the components of this flow still seem just a little out of reach, check out our #mobius program: https://gmb.io/m/ - . . . . . #pbandj #stability #mobility #resilience #rollingflows #rolling #vestibularsystem #rollingpatterns #flow #fitness #gmbfitness #abs #obliques #posture #flexibility #spine #stability #motorcontrol #core

A post shared by GMB Fitness (@gmbfitness) on Jul 22, 2020 at 7:14am PDT

Mindful Mover ideas on training for One-Arm Chinup and Planche

Today was an active recovery day, so no training for me other than some shoulder rehab work with bands.

Given my shoulder struggles I'm in no shape to seriously pursue the One-Arm Chinup or the Planche right now.  That said, it's not a bad idea to save training ideas for the day that I'm ready to pursue either skill.

Ideas from Mindful Mover for training the One-Arm Chinup.

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#FrequentlyAskedFridayMM: One Arm Chin-Up Progressions . Of all the bodyweight pulling goals, the One Arm Chin-Up (OAC) sits at the TOP of the list by FAR. Gaining the ability to pull your entire bodyweight up with ONE ARM is a level of strength that probably exceeds whatever you’ll need in life and MORE whether it’s strength, useable mass, improved sport performance, transfer to things like Weighted Chin Ups, etc . But most people don’t need to be convinced to train the OAC. They know the gains are worth it. Most people have the problem of not knowing HOW to train the OAC. Many trainees will work up to being able to do 8-10 normal chins, then immediately start working on OAC eccentrics. They go from half bodyweight on each arm to full bodyweight on each arm and then wonder why they end up with tendinitis in a month 😂 😆 . Others try to go down the path of Weighted Chin-Ups but many people find the level of transfer is NOT what they thought it would be. So what do we prefer? We prefer the Mixed Grip Chin. Here is how to perform it: . Step One: Hang on a bar or rings with one hand facing you (working hand) and the other hand facing away (assist hand) . Step Two: Start pulling with the working hand FIRST by DRIVING the elbow back HARD like you want to elbow someone in the face behind you! You should be basically TRYING to do a OAC. You will get stuck at some point (maybe even at the beginning if you are new) and when you do, THEN will add the assist hand for help AS NEEDED to get you to the top. The KEY here is to pull with the working hand FIRST! Not with both hands right away. . Step Three. On the way down, remember, we are stronger when we lower than when we lift. So shift even MORE weight into the working hand and lower down with as MUCH load as you can. More advanced trainees can even perform a OAC eccentric! Some will even need extra load around the waist to make this part challenging enough! Alternate hands each rep . Perform these 3 steps with precision and you’ll be on the Gain Train towards Gainsville to pick up your first OAC! Give it a try tag, a friend who needs to do the same, and check the IG stories!

A post shared by Martina & Philip Chubb (@the_mindful_mover) on Oct 4, 2019 at 1:07pm PDT

...and ideas from Mindful Mover for training towards the Planche - in this case, it's the pushup with forward lean.

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#TrainingTipTuesdayMM: Accommodating Resistance Pushups . By using Accommodating Resistance, you can get MORE intensity out of your exercises and use that to make each rep “count” for more. By doing that, you can train less frequently and STILL gain big! Let’s look at how you can do that with Pushup variations . For pushups on the ground, you can perform Leaned Forward Pushups. Lean forward as MUCH as you can, then lower down slowly. At the bottom, try to push back up and bring your shoulders back ONLY when you get stuck. If you do it right, the ENTIRE movement will be a grind . That same concept can be applied on the rings. Lean forward as far as possible, lower down SLOW. Try to push back up, and then bring your shoulders back ONLY as needed so that the movement is maximally hard! . Give these a try and make each of your reps “count” for more. And that can let you make your gains will having to train LESS at the gym! . And check the IG stories for more!

A post shared by Martina & Philip Chubb (@the_mindful_mover) on Mar 3, 2020 at 5:21am PST

Training progression for Pseudo Planche Pushup on Rings

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A post shared by Martina & Philip Chubb (@the_mindful_mover)

And finally, a tip to press into planche to start your set of planche pushups. One of the intermediate stages in the progression towards full planche pushups, is doing the eccentric half of a planche pushup and doing a pseudo-planche pushup on the concentric. This is where you would be if you are not strong enough yet to do a tuck planche pushup. So the tip to press into planche applies to trainees who do have this minimum level of strength.

HSPU Program Session 26

Prepare
Shoulder dislocates with band
Shoulder external rotation with band
Standing Knee to Chest
Single-leg Deadlift

Practice
Lower Body Circuit 1 - 4 rounds with about 2 min. rest between rounds:
Single Leg Deadlift w/ 16kg KB - 4-5 reps/leg
Top Position Knee Raise w/ 4-sec. negative on Rings - 3-5 reps
Shrimp Squat - Arms to front, knee touch with 4-sec. negative - 3 reps/leg
Shoulder Bridge with Side Leg Raise - 3 reps/leg

Play
Shoulder external rotation with band
Searching Youtube for more videos of exercises with mini-bands for shoulder

Ponder
Looks like some modest improvement in performance of the leg and core exercises.

The Fit Simplify mini-bands that I ordered for shoulder rehab arrived a day early, so I started exploring exercise with them.  The green one is has the lightest resistance and is perfect for the rotator cuff external rotation exercise(s).  It's too light I think for bicep curls.  I'm pretty happy with them - the price was reasonable for the set of 5 and a storage pouch that's small enough to take anywhere.  It's possible I'll have to keep on doing rotator cuff external rotation exercises with these bands indefinitely, if I want to ensure that the shoulder doesn't randomly subluxate again, so the travel friendly size is handy.

HSPU Program Session 25

For this session, I was inspired GMB's home bodyweight workout video. The exercises looked like they might allow easy scaling of the load to an appropriate one for my shoulders.

Prepare
The two band exercises from the FitnessFAQs video on using Reverse Plank to fix rounded shoulders.
The "Mulligan" technique from this video:

Practice
Two rounds of above 5-min. bodyweight workout circuit

Main circuit 
A-Frame Inverted Press w/ 4-sec. negatives - 3 reps/side - Quality: Smooth, Ease: Solid
Ring Reverse Row - 6-7 reps - Quality: Smooth, Ease: Solid
3 rounds with 1-2 minutes of rest in between rounds

Push
1 Turkish Get Up per side

Circuit
Knee Pushup - 4-6 reps
16kg KB bicep curl in goblet squat position - 8-12 reps
Band rotator external rotation

Play
Shoulder traction with band attached to stairs.

Brachial Hang for about 1min.

Ponder
Quickly felt sore in the chest because of all the extra rotator cuff internal rotation exercise I did with the band over the weekend, which drove home the point I've seen some physical therapists make that internal rotation exercises for the rotator cuff may not be needed if you're already exercise your pecs via an exercise like the pushup and variations.

The shoulder proved more finicky than I'd hoped for the bodyweight circuit - hard to tell exactly when acute pain would come whether doing Spiderman, Sumo Frogger or Baby Frogger Stall.

The shoulder remained pain-free when I switched to A-Frame Inverted Press - probably less variety of angles than what would be introduced by locomotion.

The shoulder felt best during Reverse Row when just maintaining neutral grip - didn't feel so good when I moved to pronated grip (chinup grip) at the top of the movement.

The shoulder was surprisingly less tolerant of the Turkish Getup than last week.

Going forward, for my upper-body training days, inverted press without locomotion and reverse row with neutral grip only seem to work best for the shoulder.   The bicep curl was one of the exercises prescribed when I was in physical therapy for my shoulder, because the doctor thought my injury could be impingement or subluxation, and strengthening the biceps tendon is part of recovery for subluxation.   I don't really care about building big guns but if curls will help my shoulder recover and bulletproof it, then I'll do curls.   External rotation exercises for my rotator cuff will also be part of my finishing circuit, for the reason as the curls.

I also remember wall pushups being part of my physical therapy routine, so I will also continue practicing some regressed version of the pushup.  GMB teaches a pushup progression from knee pushups all the way to full pushup.  However, other trainers prefer having their trainees regress by doing pushups against a kitchen counter, table, etc. and gradually working down towards the floor - the argument being that the trainee would start working on integrating the core into the movement earlier in the progression.   At this point, all I care about is what my shoulders can tolerate and knee pushups are enough for my rehab needs.   I've done full pushups before, so I'm not worried about not being able to learn how to integrate the core.

Shoulder Rehab exercises with bands

The pain in the shoulder continues, but it's more of an annoying ache that shows up once in a while as I move around, just kind of "flickering" in and out.  When I first injured this shoulder, the doctor was not absolutely sure what the exact injury was, but he thought it might be subluxation or impingement.

There are a lot of videos which show exercises for shoulder rehab with bands.  This one stands out because the presenter places a lot more emphasis details that are glossed over in most other videos, such as positioning the body in relation to the band, positioning the band.  He also differs from the physical therapists in other videos in that he doesn't find a lot of patients who really need to practice internal rotation exercises for the rotator cuff.

I found one exercise in this video, unique to this video, that works well for my shoulder - it's just pressing the hand down on a chair or table and backing off while maintaining the pressure:

I went ahead and ordered a set of exercise bands, since physical therapists seem to generally recommend rotator cuff exercises with bands.

Kyoto Animation - One year anniversary of arson tragedy

Crunchyroll interview with Kyoto Animation President Hideaki Hatta

Impressively edited tribute video, with music by Clever Girl:

Tribute video made last year, shortly after the arson:

HSPU Program Session 24

Prepare
Shoulder dislocates with band
Shoulder external and internal rotation with band, from this video:

Practice
Lower Body Circuit 1 - 4 rounds with about 2 min. rest between rounds:
Single Leg Deadlift w/ 16kg KB - 3-4 reps/leg
Ring Rollouts

Lower Body Circuit 2 - 4 rounds with about 2 min. rest between rounds:
Shrimp Squat - Arms to front, knee touch with 4-sec. negative - 3 reps/leg
Ring Bird Dog

Push
Single-leg Shoulder Bridge with Side Leg Lift

Modified Pigeon
Half Pancake

Ponder
Today I tried two new ab exercises for the first time.  My thoughts:

Ring Rollout - Unfortunately, not as shoulder friendly as advertised.  I don't think more damage was caused to the shoulder but it was definitely not in a good comfort zone.  I tried a variety of ring heights and kneeling vs. standing.  The activation of the abs was not as intense as in the single-leg shoulder variation or the knee/leg raise progression from either a hang or the top position of a dip.

Ring Bird Dog - Actually friendlier to the shoulder despite load being placed on shoulders.  Protracted scapula per instructions helped.  I think though that the given purpose of the exercise - strength and control of the trunk with upper body in fixed position - is just as achievable with GMB's Monkey variations, especially with High Monkey (hips higher in the air) and Straight-Leg Monkey.  I felt more core activation in the Monkey variations than Ring Bird Dog.

I'm not sure what to call the single-leg bridge variations I got out of Element Core Conditioning.  The closest thing I found on Youtube was this:

Most single-leg bridge variations I found showed somebody lifting a foot into the air, then pressing with the other foot into a bridge, which is different from the Elements variations, where you get into a bridge, and then lift a knee/leg while maintaining the bridge.  What makes the abs, well the core really, work so hard is the effort of maintaining the bridge while also controlling the lifted knee/leg.  It's clear to me that John Garey has a pretty strong core, because it's a harder variation than the bridge variation at the intermediate level of Elements Core Conditioning, due to moving the straight leg in a circle and also using a band for extra resistance.

HSPU Program Session 23

New exercise today - it's the Reverse Plank.  In this video, Daniel of FitnessFAQs claims it will not only fix rounded shoulders, but also improve shoulder stability (my main shoulder problem) and mobility:

Prepare
The two band exercises from the video.
Reverse Plank (Seated variation) - 10 reps, 3 sets - Quality: Smooth, Ease: Relaxed

Practice
Main circuit 
Turkish Get Up w. 16kg KB - 1 rep/side - Quality: Smooth, Ease: Solid
Incline Pushup on stair landing - 4-6 reps - Quality: Smooth, Ease: Solid
Reverse Row Sit Back - 6-7 reps - Quality: Smooth, Ease: Solid
3 rounds with 2-3 minutes of rest in between rounds

Modified Pigeon, Half Pancake

Push
Standard Bear for 1 min.

Brachial Hang for about 1min.

Play
Shoulder traction with band attached to stairs.

Ponder
I continue to feel the impingement/subluxation pain in my shoulder so I thought it'd be best to tone down the volume and train around the shoulder pain instead of risking making it worse.

Kettlebell Turkish Get Up had a near magical positive effect on my shoulder before so it's back in the exercise lineup.
The Incline Pushup is a regression in the sense that it seemed it might be less risky for my shoulder than any exercise in the Inverted Press progression.  At least, less risky than the Bent-Arm Bear, although oddly enough the A-Frame Inverted Press seemed just fine for my shoulder compared to Bent-Arm Bear.
Reverse Row Sit Back is a regression from Reverse Row w/ feet on chair.  I remember some kind of rowing exercise being part of my shoulder physical therapy before.

This video presents two ab exercises that I will try tomorrow - the ring rollout and the ring bird dog.  A major selling point of the ring rollout is that Daniel claims it will be friendly to shoulders.  I tested the "bird dog" position with my shoulder by putting my feet on the couch and putting my hands on the floor with straight arms.  The shoulders seem to feel fine.

This video is more for future consideration than trying anytime soon, due to my current shoulder situation.  Here Daniel says that scapular control is keep for advanced bodyweight exercises and presents some exercises to improve scapular control.

HSPU Program Session 22

Prepare
GMB Hip Strength & Mobility Routine

Practice
Lower Body circuit - 4 rounds with about 2 min. rest between rounds:
Turkish Get Up w/ 16kg KB - 1 rep/side
Single Leg Deadlift w/ 16kg KB - 3-5 reps/leg
Top Position Knee Raise on Rings - 3-5 reps
Step Back Lunge w/ racked 16kg KB - 3 reps per leg, per KB rack side
Straight Leg Side Raise out of Shoulder Bridge - 3-5 reps

Push
24kg KB Front Rock-It for 3 sets

Modified Pigeon
Half Pancake

Ponder
Today I experimented with ideas for my lower body training day.  I got the idea to try the Front Rock-It from Mark Wildman's Youtube channel.  He say's its great for building muscle around the butt and knees.  It's fun but I think I'll go back to one- and two-arm KB swings, working up to 1-arm swings with the 32 kg KB before trying the Front Rock-It again.  It's because the swing is better suited to GPP (General Physical Preparedness) while the Rock-It according to Wildman is more in the SPP (Specific Physical Preparedness) range.  I'm still not fit enough to graduate from GPP.

I don't want to do too many different exercises for my lower body session, so these are the changes I'll make for the next lower body session:

TGU - move to the upper body session.  It'll be the last exercise of the main circuit, for shoulder rehab/prehab.
Single Leg Deadlift with KB - Need to get more serious about hamstring flexibility/strength.  This stays.
Top Position Knee Raise - Main ab exercise so it stays.  Less risk to shoulder than Hanging Leg Raise.
Step Back Lunge - Effectively replaces shrimp squat, with the intention to eventually progress in KB weight
Shoulder Bridge Side Leg Raise - Great core exercise that doesn't impact the shoulders so it stays
Front Rock-It - Replace with Swings

I forgot to practice the Wheel Pose (full bridge) to prepare for the next Vitamin session that will hit that darn rotation into bridge again.  My shoulder is still not recovered enough to go for the very next scheduled Vitamin session, which is the Pilot Freeze.