HSPU Program Session 51

Prepare
Mulligan shoulder rehab exercise
Standing Knee to Chest

Practice
Antagonist Pair
Single Leg Deadlift w/ 24kg KB -  5 sets 6 reps/leg - Quality: Rough, Ease: Solid
Shrimp Squat (both arms in front) - 5 sets 3 reps - Quality: Smooth, Ease: Solid
2 min. rest between sets

4 min rest after last antagonist pair set.

Push
32kg KB 2-arm swing - 10 reps/set for 2 sets
32kg KB 2-arm swing - 8 reps for 1 set
24kg KB 2-arm swing - 10 reps/set for 4 sets

Modified Pigeon Stretch - about 1 min.
Half Pancake Stretch - about 1 min/side
Brachial Hang - 2 sets of 30-60 sec.

Ponder
I bumped up the volume on my kettlebell swings.  Body seems to respond fine but I decided to not push it when my grip started to fail on the 8th rep while swinging the 32kg.

One of the moves in GMB Vitamin that I struggled with was the Butterfly Kick.  It turns out that what Ryan of GMB calls the "Push And Lift" is a key component skill for the Butterfly Kick.  While I'm not in a hurry to master the Butterfly Kick, I can see the advantages of working through the progression of developing and improving the Push And Lift skill.

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PUSH AND LIFT FOR ACROBATICS - Ryan talks about the "push and lift" for doing some acrobatic moves like the Butterfly Kick. This means where your front leg bends and back leg whips up in these skills to provide power. This makes the move much prettier, easier, and safer to land. - GMB Trainer Eduardo @eorihuela does a breakdown of this demonstrating how you can start safely to learn to push and lift: 1. Back Scale 2. Single Leg Deadlift 3. Back Scale to Single Leg Deadlift 4. Push and Lift 5. Switch Legs (land other leg in SLDL) 6. Slow Butterfly Kick 7. Butterfly Kick - Strength, flexibility, and balance are the primary qualities that determine your athletic ability, but skipping ahead to things you’re not quite ready for won’t do you any good. Starting with Back Scales is so...scalable so you can work at a level you’re comfortable with. You can apply this same strategy to other acrobatic moves like the Aerial that requires the push and lift. - . . . . . #gmbfitness #gmbtrainer #goldmedalbodies #movement #movementismedicine #movementmatters #movedaily #bkick #butterflykick #pusnandlift #acrobatics #tumbling #bodyweightworkout #bodyweightexercises #power #bodycontrol #motorcontrol #physicalautonomy #physicalfreedom #fitness

A post shared by GMB Fitness (@gmbfitness) on Sep 3, 2020 at 1:44pm PDT

 

Another idea I found was to superset my Tuck Front Lever rows with Accommodating Resistance Arc Rows.  I'm sure my shoulders could use the extra rowing work.  The muscles in the mid-back that are worked by rowing exercises are supposedly critical to shoulder health.

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#StrengthSundayMM: Accommodating Resistance Arc Rows . One of the coolest parts about Accommodating Resistance (AR) is that the more you use it, the better you can become at using it! And that means you can squeeze more intensity out your reps! . This goes for myself as well! Even nearly 2 years after incorporating AR, I STILL find ways to squeeze extra intensity out my reps during my workouts! And whenever we find a way to do this, we want YOU to be able to add it too! So let’s look at an example using the AR Arc Row! . Step One. Grab the rings and set your feet into position. The more parallel you get to the ground, the harder this movement becomes! . Step Two. Squeeze the shoulders BACK and push the rings DOWN with straight arms. Then, drive your elbows BACK to go up! . Step Three. This is the part I learned recently: Do NOT voluntarily lower down. Instead, PUSH the rings DOWN further towards your feet and as you do, the leverage will get worse and eventually, you will start to fall. When that happens, resist as MUCH as you can and that will let you get a maximal eccentric! . As you get stronger, get more parallel to the ground and touch the ring lower and lower on your torso! . Give that a try and see how AR reps “count” for WAY more than a “normal rep”. And check the IG stories for more about AR and Arc Rows!

A post shared by Martina & Philip Chubb (@the_mindful_mover) on Sep 6, 2020 at 6:07am PDT