Workout of the Day:
Back Squat
3-3-3-3
and then,
Tabata Mash-Up: Anti-Rotation
Lateral Jumps (24″ bench)
One-Arm KB Swings
Burpees
One-Arm DB Thrusters
Prehab: Stabilizing the Shoulder
Written by Calvin Sun
Good shoulder health is essential to any athlete. Presses, jerks, snatches, handstand push-ups, and overhead squats all require healthy shoulders to be performed correctly. We can avoid many of the common issues and injuries by properly warming up the shoulder as well as doing a few prehab exercises. In this series, we’ll cover a few exercises that help to prevent injury by improving the function of the musculature of the upper back, such as the rhomboids and the middle and lower fibers of the trapezius.
“Y”
- To perform Y’s, start by lying face down in a prone position.
- Reach out with your arms forming a “Y” with your body.
- Make fists with your hands and keep your thumbs pointed upward.
- Keeping your head neutral, lift your arms off the ground by initiating the movement from your scapulae.
- Focus on sliding the shoulder blades back and down.
Common faults:
- Lifting the chest and overextension of the C-spine
- Lifting the arms and legs off the ground (this is not a back extension)
Try to perform 10-15 repetitions for 1-2 or sets before or after your next workout as part of a mobility program. This exercise can also be performed from a bent position or on a box with some light dumbbells. If you still aren’t sure as to how you should incorporate this into your pre- or post-workout regime, feel free to schedule an appointment with a coach today to help design a program specifically tailored to your needs.
