<-- Probably the main reason my shoulder can get out of whack so easily.I lucked out today and found some time to do something before dinner at work. I kept coming up with great ideas of different lifts I wanted to do, but thought better of it when I remembered my shoulder. After cleaning house yesterday (it actually went pretty well and it only looks like half a dump now) my shoulder felt a lot better, just a little sore and stiff. So today's challenge would be to come up with a routine that wouldn't work my shoulder too hard, but would do all those motions that can get everything back in order. The focus became my legs, and specifically, my hips. I was surprised how quickly I got this whole thing done.
Warm-up:
-Arm Circles x30 each way
-Plate warm-up 10#
-Worlds Greatest Stretch x10
-Hand Walk x10
-Sumo-Squat-Stand x10
Main: x3 for time
-Body weight Squats x20
-Inverted "Rockets" x20
-Spin-Bike x20 Calories
-DB-KB Swings x20
More:
-Shoulder routine with elastic bands
Cool Down/Stretch
The warm-up went well enough, and using a 10# plate worked really well for my
shoulder. For the main event, I clocked in at 10:43, a bit of a longer workout than
I anticipated. What I call "Inverted Rockets" are just an abdominal type exercise
where you're on your back, legs vertical, and you push you hips up until you're balanced
on your shoulders, body fully extended. On the bike, I just rode it until the computer
said I'd done at least 20 calories worth of work. And for the DB-KB swings, I used a
30# dumbell.
This all did well for my shoulder, which is feeling a lot better right now. Still a little sore
and stiff, but getting better. I'll be back in pull-ups in no time.
1 comment:
Does hauling around 135 pounds of IKEA dresser parts and then spending 3 hours putting it all together (including hammering, and then cleaning out the closet and putting everything away) count as a workout?
Because today I am feeling the workout, whether or not a workout was actually had. :)
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