Operation Fix Posture/Rehab
Lots of foam rolling, hip mobility drills, short static stretches for priformis and quads, and front plate squats to get loosened up.
Front Squats - 85, 3 x 5
RDL's - 70, 3 x 15
super set with
Pushups - wide, 25, medium, 25, close, 17
Dead bug variation 1 - 3 x 10 per leg.
Static quad stretch, hip flexor stretches, priformis stretch.
good to be back doing shit again. gotta fix some posture issues before i get super back into full swing.
i got a vid of front squats i'll get uploaded.
i'll dedicate this journal to mister eric3237 :)
Looks good pity. Nice and simple and to the point.
Front squats look EXCELLENT. See if you can stop pulling your head back like that though. Try and keep it neutral.
I take it the pushups were push up plus...if not do that or at do some "press ups" as well..just make sure to get that scapular protraction in and hold it a second.
You could have thrown in another scapular move as well. You don't need to save them for any "shoulder" or upperbody day. Just distribute them thoughout.
the reason my head is like that...is my hands are right under my chin...doing the cross grip :) i much prefer that to the clean grip.
the pushups were just pushups....but i did a bunch of scap pushups during warmups.
the rdl's were like speed rdl's. fun shit, i have missed them and hip extensions alot. and i'm learning to love front squatting :) i really don't see any back squatting in the picture for a long time.
i'll try to work out a program before i hit the hay tonight and fire it off to ya.
Well if you don't feel comfortable with a clean grip then use straps tied on as handles.
did you receive my private message?
Very nice front squatting Pity.Hope some good time away from back squatting heals you up bro.
i hope so too....no need to compress the spine for awhile :)
I feel your pain man. I got to say the foam roling will make a world of difference. Good luck with everything.
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