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.