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Coaching Group - Control Freak

Week 1 Day 5

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough. Rest long enough between sets to be fresh but short enough not to get cold!


SHOULDER PREHAB

DemoExercise
Elastics - Front Flies in 5 Angles
8x each angle | 1 set
Elastics - Back Flies in 5 Angles
8x each angle | 1 set
Elastics - Outward External Rotations
8x each arm | 2 sets
Internal Shoulder Rotations with Elastic
8x each arm | 2 sets
Upwards External Shoulder Rotations with Elastic
8x each arm | 2 sets
Cross Pull Elastic Shoulder Rehab
8x each arm | 2 sets
Mobility Back Row
8x each arm | 2 sets

POST WORKOUT STRETCHES

DemoExercise
Back of Shoulder Stretch at Wall
30sec each arm | 1 set
Active Sphinx
8x | 1 set
Hip Opener with Yoga Block on Stomach
30sec each arm | 1 set
Z-Stretch
30sec each arm | 1 set
Z-Stretch Side Bend
30sec each arm | 1 set
Reverse Wrist Stretch
20sec each hand | 2 sets
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Knees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight.

Knees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight.

Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip.

Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip.

Make sure there is 1 straight line connecting both shoulders and your working elbow. Keep your elbow on that line at all times and use it as an axis to rotate the forearm up. Keep your hips and shoulders squared.

Shoulders and hips are squared. Knees sligthly bent. Let your elbow guide the movement.

Core engages. Weight evenly on both feet

Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!

Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!

Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.

90 degrees angle in the knees. Keep both glutes and the floor and your hips and shoulders squared.

Do not rotate. Make sure your hips and shoulders stay squared!

Gently stretche the wrist back into the opposite direction that you just worked on.