Thoracic bridge flow x 5-6 min
I’m actually able to get into better bridging, a week ago I was unable to support myself through the shoulder rotation on the left arm, now I can support without pain but it is hard to get the hip into full extension on the left side
+
Standing banded hollow pull throughs x 6-8, rest 30 sec
Hollow/arch rolls from extended x 6-8/direction, rest 90 sec x 3
done
+
Parallette shoulder stand rebalancing x 15-20 sec, rest 90 sec
Flat tucked front lever with straight arms x 15-20 sec, rest 90 sec x 4
Chose to skip for the day
+
5 rounds, steady pace
90 sec bike @ high aerobic effort
5 sumo stance good mornings, slow tempo
5/side back rack cossack squats
45 sec row @ high aerobic effort
Hanging straddle L-sit 6-10 sec
Single leg sorenson hold 6-10 sec/side
This felt really good to move and sweat and do something with no limitations
4/7
A – Straight arm hollow body wall walk – accumulate 10 solid reps, rest as needed for quality (goals of actively extended arms and maintaining hollow position throughout will require smaller/shorter ‘steps’ and much more time under tension for each rep)
Pain would reside the more reps I got in, but there were certain positions if I didn’t stay engaged that it hurt slightly
B1 – Foot assisted single leg tucked ice cream makers x 8 (switch assisting foot after 4 – https://www.youtube.com/watch?v=PVBEGyI5N4I), rest 90 sec
Solid work here, main goal of being disciplined was a task as I got tired.
B2 – Archer pushups on low rings x 10 alternating reps (5/side), rest 90 sec x 4 sets
Chose rings and an conservative angle – some stickiness on hurt shoulder
+
6 sets, rest 90 sec bt sets
Rope pullups x 6 (3/top hand)
Hand release pushups x 10
Tuck ups x 10
Sumo KB deadlifts x 10
KB deadlifts might be one of my new favorite exercises
Did ring push ups at a modified angle – felt good when hands were pronated – if neutral at the angle I was using I could feel the pain.