Workout of the Day:
Weighted Hip Bridge
Five rounds for time of:
20-Yard Bear Crawl with Dumbbells (25/15 lbs.)
40 Anchored Sit-Ups
(Carry your dumbbells in your hands while you crawl, then place them on your feet to perform your anchored sit-ups.)
Prehab: Stabilizing The Shoulder – “W”
Written by Calvin Sun
If you haven’t had a chance to read my previous posts yet, take a moment to review parts one and two of this series on shoulder prehab. These exercises are designed to strengthen the supporting musculature of the upper back that isn’t sufficiently developed by conventional exercises like pull-ups and overhead movements. You’ll soon notice better posture as your shoulder blades will be pulled back and down to counteract the endless hours of desk jockeying you do everyday. This improved posture will allow for efficient and improved function of the shoulder which will not only allow you to perform better in the gym but also keep you injury free. Today, we will go over the third and final movement of our Y/T/W shoulder prehab circuit.
– To perform W’s, start by lying face down in a prone position.
– Keep your elbows bent at a 90 degree angle and bring your elbows in towards your torso, forming a “W” shape.
– With your palms facing downward, lift your arms off the ground by initiating the movement from your scapulae.
– Focus on sliding the shoulder blades back and down towards your spine.
– Turn palms out away from your body as you complete the movement.
(*Note – This movement might be even more effective with palms turned out away from the body as the scapulae is depressed and retracted.)
– Lifting the chest off the ground
– Initiating movement from the elbows
Now that we know how to perform each of these exercises correctly, we need to put these together in order to effectively and efficiently utilize them as part of a fitness program. Depending on how much time you have, perform 10 to 15 repetitions each of the Y, T, and W. Don’t rest between exercises as this should be a continuous circuit. You should perform this circuit 1 to 3 times depending on your ability level.
Still confused on how to perform these exercises or how to incorporate them into a personalized program? Set up an appointment with an Invictus coach today by emailing [email protected].