#rotatorcuffrehab — Public Fediverse posts

This morning's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)

It seems like the additional shoulder work on Saturdays is paying off. Painless jerks & snatches this week,

#HamstringRehab #ShoulderReahab #RotatorCuffRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout rehab work

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (35 kg) / SLRDL hold (30 kg)
- 10 KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x bodyweight Bulgarian split squats (8 kg DBs)

Shoulder rehab: 2 rounds
- 12 banded angels
- 12 banded antirotations
- 12 KB bottom up presses (4 kg, 6 kg)
- 60" overhead hold (7,5 kg bar + 6kg dangling from elastics on each side = 19,5 kg)

I had little energy at the start, I felt completely drained at the end somehow.

#HamstringRehab #RotatorCuffRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was rehab work

2 rounds:
- 5x 30" nordic hold
- 5x 5" Romanian deadlift bottom hold (35 kg for biped first round, 30 kg for single leg second round)
- 10 KAS glute bridges (30 kg)
- 8 Bulgarian split squats (2x 8kg) + 8 Bulgarian split squats (1x 8kg) + 8 Bulgarian split squats (bodyweight) e/s

2 rounds
- 2x 30" hamstring tantrum
- 10x explosive up / slow away glute bridges on rower
- 5x 8 m shuttle run (one shuttle run = 8 m there + 8 m back)

2 rounds:
- 12x banded angels (facing / not facing the pole)
- 12x banded lateral raises e/s

Tabata: (single leg) glute bridge with banded lat pull

It was an annoying temperature where long leggings were ok, but tank top wasn't and hoodie was too much. I found out I can do the tantrums with just a box & a pad (instead of having to take some rack space and loop a band) so that was nice. My lower back is a bit tender so no dead lift / back squat practice today. I am also disproportionately tired.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #RotatorCuffRehab #TrustTheProcess

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab