HSPU Program Session 38

Prepare
Light housework

Practice
Main circuit
Single Leg Deadlift w/ 16kg KB - 6-7 reps/leg - Quality: Smooth, Ease: Solid
Front Scale Leg Lift - 3-4 reps - Quality: Smooth, Ease: Solid
Low Windmill w/ 32kg KB- 5 reps per side. - Quality: Smooth, Ease: Solid

3 rounds with 2 min. rest between rounds

32kg KB 2-arm swing - 10 reps/set for 2 sets
24kg KB 2-arm swing - 10 reps/set for 3 sets

Play
Walk around neighborhood

Push
Jefferson Curl (no weight)
Modified Pigeon stretch
Half Pancake stretch
Brachial Hang for about 30 sec.

Ponder

I cut out any KB exercise that might irritate my shoulder, so that's any exercise that has the KB racked or held bottoms-up.  I had fun playing with the Deck Squat and Hunter Squat but I wonder if I slowed down my shoulder recovery by irritating it.

In this ever evolving lower body routine, I'll switch out the Front Scale Leg Lift for Shrimp Squat.  The two-arm in front version seems less troublesome for the shoulder.  I'll have to figure out if I need to focus on scapular retraction during this move to keep the shoulder under control.  Front Scale Leg Lift feels ok for the most part, but it's really an assistance exercise for improving balance and progress towards L-Sit/Hanging Leg Raise.  It's not really meant to be a main exercise like the Shrimp Squat or other squats.

When my shoulder feels good with a racked KB again, I'm going to try a variation of what Mindful Mover calls the Split Squat, except with the KB racked in contralateral position.  Here's Mindful Mover's instruction:

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#WeightedWednesdayMM: Split Squat Progressions . You know how some coaches say “there is no BEST exercise?” Well they’re wrong. Because Split Squats exist. 😂 . Split Squats improve strength, mobility in the ankles and hips, range of motion in the Back Squat, help to equalize the strength of the left and right leg, develop leg strength with the leg in front of you, work GREAT for rehab and more. They are one of the best lower body lifts you could have in your training. If a study came out saying they cured cancer, I wouldn’t even be surprised at this point . BUT the key to this is that if you want all those gains, you have to perform the Split Squat CORRECTLY. Here’s how: . One. Start in a split stance. Then, lower DOWN and FORWARD . Two. Lower until you reach the bottom. At the bottom, you should have the front foot flat, front knee PAST the toes, chest upright, and back leg almost straight . Three. Push back up to the top . If you don’t have the mobility to perform it with this form, elevate the front leg and progressively work your way down to the ground as your mobility improves. Once you get more advanced, progress to ELEVATING the back leg to make the movement more difficult and to get more gains and mobility! . Add load with dumbbells, barbells, or a weighted vest and get aboard the Gain Train! . And check the IG stories for an extra tip!

A post shared by Martina & Philip Chubb (@the_mindful_mover) on Jan 1, 2020 at 7:59am PST

Because I have kettlebells instead of dumbbells, I reviewed Mark Wildman's video on the static lunge.  Wildman is not shy about allowing the knee to go past the toe for certain movements, but here he doesn't.  The more significant difference is where the weight is held.  He explains why he doesn't like the KB held suitcase style as in Mindful Mover's video, and prefers the contralateral rack position instead.

So hopefully I'll get a "best of both worlds" deal out of this.  The greater ROM of the split squat combined with the kettlebell advice of Mark Wildman.