Yes yes it’s Tuesday. I apologize for the late post.

I’m sure you’re crying about it

 

Anywho, September proves to be a crazy month in the gym as everyone gets out of summer mode. But I’m not complaining! I love the extra energy. Today’s warm up is focused more for an upper body workout; emphasizing spinal and shoulder mobility and stability.

1) Foam Roll upper Back- Self myofascial release, t-spine mobility, posture corrective.

An even better position is to support your head with your hands and squeeze your elbows together. This really opens up between your shoulder blades and lets you get in there. One theory on strength training is that you have to lengthen before you strengthen. And the release is another form of lengthening and stretching your muscles. The upper back tends to be hypertonic (overactive) and really benefits from release on the roller. Plus it feels awesome.

2) Short ROM ab crunches on Stability ball

No need to put your arms over head, but you get the idea

I got this idea from Eric Cressey. A (serious) fitness professional doing ab crunches warrants a scolding for reasons I won’t go into today. Going from a neutral spine to a flexed spine 324 times is not ideal, however there are a few benefits from going from extension to neutral.  First and foremost, you get some good t-spine mobility, lumbar stability, and hey… a little direct ‘ab’ work never killed anybody.   (don’t quote me on that)

3) Overhead pulls on stability ball- lat activation, shoulder stability, t-spine mobility

Don’t let your hips sag

This one is pretty self explanatory. Doing it on a stability ball adds a little extra challenge. Although I haven’t conducted an electrode study (yet) I’d be willing to bet doing it this way gets a little more activation from your core and lower body stabilizers.

4) Band Pull apart- Scapular retraction, posterior shoulder pre-hab,  serratus anterior strengthener, shoulder stabilizer

Really focus on squeezing your shoulder blades together as you open your arms. Make sure the resistance is heavy enough to feel it but not heavy enough to limit your full range of motion.

5) Light Single Arm Waiters carry- Dynamic shoulder stabilization

Nia Shanks

Get the weight overhead and make sure your shoulder is packed and your elbow is locked. Take about 10 steps forward and back and then switch arms.

Enjoy!

-L