Training - shoulders and lower body

Here is my trainee's training activities for today. The focus has been on developing developing lower body strength (glutes, hamstrings and quads) as well as shoulder (deltoids and rotator cuff)  

Warm up with stretches (5 minutes)

Exercise
  • 5 x TRX inverted rows followed by 5 x wide grip external rotation of the rotator cuff. 5 sets.
  • 5 x 5 kg dumbbell push press (right side and then left side). 5 sets each side
  • 5 x 6 kg dumbbell push press (right side and then left side). 5 sets each side
  • 5 x 5 kg dumbbell push press followed by 5 kg dumbbell strict press. 5 sets each side.
  • 5 x 6 kg dumbbell push press followed by 6 kg dumbbell strict press. Right side followed by left side. 5 sets each side.
  • 15 x 10 kg sandbag front squats
  • 15 x 15 kg sandbag front squats
  • 15 x 10 kg sandbag front squats with placing the bag above shoulder height
  • 15 x 15 kg sandbag front squats with placing the bag above shoulder height
  • 20 x 12 kg kettlebell swings
Cool down with light stepping (5 minutes)

Notes:
  • To protect the shoulders, ensure that pressing starts with the dumbbell close to the clavicle with the back of the hand facing outwards and your elbow close or touching your body.

    The push should move the dumbbell vertically upwards with the arm turning only once the elbow has passed your eye level. The final position of the dumbbell should be as close to your ears as possible.

    You may wish to practice without a weight before using a dumbbell.

  • A push press requires your body to be loose with tight abs and the power initially coming from your hip extension. It is OK for the heel of the foot on the side holding the dumbbell to slightly leave the floor. 
  • A strict press requires your body to be tight 
  • When performing front squats, push the glutes slightly backwards when in the downwards moving. Push through the feet, then quads, then glutes. keep the back straight and abs tight

Comments

Post a Comment

Popular posts from this blog

Lifting above the shoulders

Image
Exercises which involve lifting weights above your shoulders present a risk to your shoulder joint. Injuries can be acute, such as a tear or dislocation or chronic such as a rotator cuff injury or frozen shoulder. But lifting objects above your shoulders is requirement of daily living. We need shoulder strength and mobility to stay functional and active. Strong muscles supporting the shoulder joint can also protect the ligaments and bones of the upper body. Exercise selection and progression are important. For seniors, unsupervised use of overhead pressing with barbells may present a higher risk. Alternatives are dumbbells, shoulder press machines, medicine balls, sandbags and kettlebells. All of these exercise tools help keep your shoulder joint aligned in the neutral position to reduce the risk of injury due to repetitive overloaded inflammation of your shoulder joint. I prefer kettlebell presses as the lift starts from the centre line and the movement is vertical. This is a safer op
Read more

Workout: Swings, snatches and double long cycles

Image
Once again, I only had 30 minutes to exercise (plus 15 minutes to warm up). After that it was back to work. So I had to make the workout count. Here is the workout (using 16 kg kettlebells): Round Alternating swings Right hand snatches Left hand snatches Double long cycles 1 30 20 20 5 clean presses 2 30 20 20 6 clean push presses 3 30 20 20 7 clean jerks Note how I changed both the number and style of the overhead press. Such variations can reduce the tedium of exercising. I intended to increase the number of long cycle repeats to 10, but unfortunately ran out of time. 
Read more

(Tabata) timers and note taking apps to enhance resistance training

Image
  Strength/resistance training is essential for good health and longevity. A loss of skeletal muscle mass leads to immobility and loss of independence and is linked to a decline in our immuno-resiliance, increased susceptibility to infections and chronic inflammatory diseases such as type 2 diabetes, cardiovascular disease and cancers. Two key concepts in strength training are intensity and recovery. One consequence of an intense workout is delirium. Delirium is a disturbance in our mental abilities.  Intensity Intensity is a measure of how hard we work during an exercise. Intensity is a function of the load, the number of repetitions and the length of the workout. As we age, we may have difficulty increasing the load, but we can still continue to maintain and develop strength by increasing the number of repetitions and the length of the workout. Recovery Recovery is the period that our muscles are give to rest in between each set or in between each workout. For this discussion, we foc
Read more