h1

E.o.t.T.: Warm-up #1

May 18, 2011

Please see my E.o.t.T. page for disclaimers.

I figure I need to get posting on some more of my Torture sessions.

Hip Hop-Ups
     on floor, knees bent, raise butt off floor, squeeze, lower and repeat x 10
     single leg extended, toe pointed, raise butt off floor, squeeze, lower and repeat x 10
     repeat for other leg

Fire Hydrants (I do these for hip pain and flexibility)
     on all fours, raise one knee bent at 90 degree with toe flexed until leg is parallel to ground without twisting back, repeat x 10, both sides

Prone Knee to Armpit
     lay face down with arms extended out
     draw one knee to arm pit and extend back down, alternate each leg x 10

Incline retraction (one arm)
     on inclined bench, dumbbell in one hand, arm extended, retract shoulder, x 12-15
     switch to other arm
     * I currently do 12 lbs. x 15

Prone protraction (one arm)
     lie flat, dumbbell in one hand, shoulder blades squeezed together, extend arm up and then push further up, x 12-15
     switch to other arm
     * I currently do 12 lbs. x 15

Posterior Capsule Stretch
     stand against a wall with your shoulder pressed against it, arm extended in front of you, bent 90 degrees at elbow, keeping upper part of arm parallel to the floor
     with other arm, press down on your forearm and hold for three seconds through the stretch, repeat x 3
     switch sides

Shoulder stretch**
     using a pole or broom stick, grab wide in front of you, stretch arms and pole over your head bring the pole around behind you, keeping arms as straight as possible, x 15-20
**On 6/29 I learned that this is called a Dislocator, done with the pole: Pole Dislocator; people with shoulder injuries should do this with a band and thus it is called a Band Dislocator.

Advertisements

One comment

  1. […] Warm-up #1 […]



What Are You Musing About?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: