060615

Jun-6
Assess the following movements for pain:
-Rings Push-ups (start w/ rings elevated, finsih w/ feet elevated)
-Ring Dips (start w/ band assisted and progress into non-assisted/Wtd based on comfort)
-Wall-walk + Wall-facing HS Hold in hollow-body position (utilize a spotter to prevent roll-out)
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A1. Seated DB 2arm Z-Press @31x3 - 3 x 10-12; rest as needed (light load)
A2. "Sink Stretch" - 3 x 60sec; rest as needed (progress into the tension here)
B1. DB 1/2 Kneeling 1arm Press @31x3 - 3 x 10-12; rest as needed (light load)
B2. 1leg 1/4 Squat Palloff Band Press - 3 x 15 reps ea side; rest as needed
C. PVC Pass Through - 3 x 6-8; rest as needed (progess into weighted shoulder dislocates if possible, keep load VERY light)
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MOBILITY SEQUENCE
A. Ido Portal Squat Routine
B1. Band Assisted Cossack Squats - 3 x 6-8 alt reps; rest as needed (use band to assist in maintaining vertical positioning, work toward opening adductors but don't go past point of pain)
B2. Band Assisted Pancake Splits - 3 x 60sec; rest as needed (maintain neutral hip + lumbar curve, allow band to pull you further into ROM)
C1. Bent Hollow Hold - 3 x 12-15 reps; rest as needed
C2. Table - 3 x 30sec hold; rest as needed

Push Ups- all good
Ring Dips all good- 97# fairly easy
Wall Walks, all good
A1. 20#'s, better lock outs
A2. done
B1. 35, 30, 30#, really like this movement and feel like it's really helping
B2. really liked this too
C. This was tough w/ 5# added.  This stretch is definitely not comfortable.  Never done it just a whole lot b/c it's not super comfortable but will be more consistent with it.
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Really liked doing the whole mobility routine at the end.  Need to do this more.