make sure with the weight pullover, as you increase the weight, make sure you are still able to go through full range. Typically as that weight increases we start short changing the range of motion and stick with the 4-5 sec negative/eccentric
Neck feels great with mild restriction in end range right rotation
Dull ache in shoulder blade that comes and goes
Knee is difficult to gauge because its minor with some odd tightness at times
Phase 4
This week will focus on progressing to current movements along with some daily movements that may assist with cervical rotation
ALL CHANGES/UPDATES WILL BE IN BOLD BELOW
Organization of the week
Day 1: Daily Sequence + Strength Circuit #1 (2 sets of strength circuit)
Day 2: Daily Sequence
Day 3: Daily Sequence + Strength Circuit #2 (2 sets of strength circuit)
Day 4: Daily Sequence
Day 5: Daily Sequence + Strength Circuit #1 and #2 (1 set of each)
Daily Sequence
This is meant to be somewhat easy and focused on maintaining mobility and muscle activation
You should choose a couple of these movements as options to do gently thorughout the day to break up static postures
10-20 reps of each movement is recommended
They can be done in a circuit 1-2x a day along with doing a couple of them frequently throughout the day as able
Strength Circuits
This week we will add a new strength circuit into the mix
These are meant to challenge you and should be done every other day in addition to the daily stuff
Goal is to try and remain in a range where you are able to achieve muscle fatigue with the least amount of pain
Typical issues arise when individuals push too far into a movement to quickly
I would rather you remain in a shorter range of motion and do 20-40 reps versus do 5 too deep into the notion and get pain
If any of these movements cause an increase in pain, either try to adjust the exercise or email me…if have a pretty extensive arsenal of options so if something doesn’t feel right I can probably find a better alternative
Do all reps slow and controlled in a range of 5-30 reps ( I know that is a wide range)
I would rather you do 5 very slow and controlled reps with great form rather then rushing to 30 reps out of boredom
At the same time I want you to get to some muscle fatigue with more of and emphasis initially on higher reps and endurance, so don’t stop at 10 because we are somehow programmed that 3 sets of 10 reps is the golden rule for exercise
Sometimes I switch to doing an exercise for time for those who refuse to count, rush to get to 30reps, don’t have the attention span to count. time goal is 30sec to 2 minutes
This works better for some as it takes away the motivation to rush through and exercise
Either option is fine
IF YOU WANT TO GET BETTER, DO EACH REP SLOWLY, FOCUSED ON TECHNIQUE AND CONTROL, AND DO IT UNTIL YOU FEEL TIRED OR AN INCREASE IN PAIN…TRY TO REMAIN IN A RANGE OF MOTION THAT DOES NOT HURT…AT ALL IF POSSIBLE
Ideally light pulling in the front of the shoulder is ok, not on the top or in the back, stay short of feeling top or back of shoulder in regards to pinching or pain
