The Shoulder Mobility Workout Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-shoulder-mobility-workout/ Workouts with One Weight Tue, 15 Sep 2020 22:53:42 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg The Shoulder Mobility Workout Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-shoulder-mobility-workout/ 32 32 The Shoulder Mobility Workout (30mins) https://baseblocks.com/the-shoulder-mobility-workout-30mins/?utm_source=rss&utm_medium=rss&utm_campaign=the-shoulder-mobility-workout-30mins Mon, 06 Jul 2020 07:33:19 +0000 https://baseblocks.com/?p=2771 Workout overview 1. Strength 2 rounds 2. Stretch circuit 1 round 1. Core circuit: repeat 2 times with minimal rest between exercises. 1A. Support hold high knees Week 1 Week 2 Week 3 Week 4 20 sec 25 sec 30 sec 35 sec 1B. Bent-arm leg lifts + dip Week 1 Week 2 Week 3 […]

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]]> Workout overview
1. Strength2 rounds
2. Stretch circuit1 round

1. Core circuit: repeat 2 times with minimal rest between exercises.

1A. Support hold high knees
Week 1Week 2Week 3Week 4
20 sec25 sec30 sec35 sec
1B. Bent-arm leg lifts + dip
Week 1Week 2Week 3Week 4
10 ea12 ea14 ea16 ea
1C. Plank shoulder shrugs
Week 1Week 2Week 3Week 4
20 sec25 sec30 sec35 sec
1D. Support hold leg lifts
Week 1Week 2Week 3Week 4
7 reps8 reps9 reps10 reps
1E. Triceps extension
Week 1Week 2Week 3Week 4
10 reps11 reps12 reps14 reps

Note: Lower for three seconds each rep

1E. Inverted rows

Week 1Week 2Week 3Week 4
10 reps11 reps12 reps14 reps
Go back to 1A and repeat.

2. Stretch circuit: 1 round without any rest between stretches

For the following stretches try and alternate between an active and passive stretch. Engage for 5 seconds, followed by relaxing for 10 seconds. Repeat this for the duration of the stretch. Weekly stretch durations are specified in the table below.

Week 1Week 2Week 3Week 4
30 sec45 sec1 min1 min
2A. Shoulder stretch
2B. Close-grip shoulder stretch
2C. Dip hover hold
2D. Push-up hover hold
2E. Single-arm lat stretch
2F. 90° kneeling pec stretch
2G. German stretch
2H. Internal external rotations
2A. Shoulder stretch
2B. Close-grip shoulder stretch
2C. Dip hover hold
2D. Push-up hover hold
2E.Single-arm lat stretch
2F. 90° kneeling pec stretch
2G. German stretch
2H. Internal external rotations
RETURN TO PROGRAM

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]]> Testing Day https://baseblocks.com/post-program-testing-3/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-testing-3 Sun, 05 Jul 2020 10:12:20 +0000 https://baseblocks.com/?p=2797 Program recap You’re almost there! It’s time to repeat the same stretches we performed at the start of this program. Try and take photos again to compare your performance. Stretch #1: Shoulder flexion Stretch #2: Shoulder extension Stretch #3: Shoulder internal rotation Stretch #4: Shoulder external rotation Select your next program

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]]> Program recap

You’re almost there! It’s time to repeat the same stretches we performed at the start of this program. Try and take photos again to compare your performance.

Stretch #1: Shoulder flexion
Keep your arms fully extended and core engaged. Try and create a straight line from your hands to your hips.
Stretch #2: Shoulder extension
Keep your arms fully extended and see how far you can scoot your butt forward. If this stretch is too aggressive, place your hands on the floor instead.
Stretch #3: Shoulder internal rotation
Lie on your side with your arm bent at 90 degrees, and elbow in line with your shoulder. Gently push the back of your palm towards the floor.
Stretch #4: Shoulder external rotation
Lie on your side with your arm bent at 90 degrees, and elbow in line with your shoulder. Gently push your palm towards the floor.

Select your next program

MOBILITY: START BACKBEND PROGRAM
STRENGTH: THE PISTOL PROGRAM

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