This morning's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)

It seems like the additional shoulder work on Saturdays is paying off. Painless jerks & snatches this week,

#HamstringRehab #ShoulderReahab #RotatorCuffRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout rehab work

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (35 kg) / SLRDL hold (30 kg)
- 10 KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x bodyweight Bulgarian split squats (8 kg DBs)

Shoulder rehab: 2 rounds
- 12 banded angels
- 12 banded antirotations
- 12 KB bottom up presses (4 kg, 6 kg)
- 60" overhead hold (7,5 kg bar + 6kg dangling from elastics on each side = 19,5 kg)

I had little energy at the start, I felt completely drained at the end somehow.

#HamstringRehab #RotatorCuffRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was rehab work

2 rounds:
- 5x 30" nordic hold
- 5x 5" Romanian deadlift bottom hold (35 kg for biped first round, 30 kg for single leg second round)
- 10 KAS glute bridges (30 kg)
- 8 Bulgarian split squats (2x 8kg) + 8 Bulgarian split squats (1x 8kg) + 8 Bulgarian split squats (bodyweight) e/s

2 rounds
- 2x 30" hamstring tantrum
- 10x explosive up / slow away glute bridges on rower
- 5x 8 m shuttle run (one shuttle run = 8 m there + 8 m back)

2 rounds:
- 12x banded angels (facing / not facing the pole)
- 12x banded lateral raises e/s

Tabata: (single leg) glute bridge with banded lat pull

It was an annoying temperature where long leggings were ok, but tank top wasn't and hoodie was too much. I found out I can do the tantrums with just a box & a pad (instead of having to take some rack space and loop a band) so that was nice. My lower back is a bit tender so no dead lift / back squat practice today. I am also disproportionately tired.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #RotatorCuffRehab #TrustTheProcess

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Get rid of nagging shoulder and neck pain in 5 minutes.
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Sick of having to put up with nagging shoulder blade pain? Want to be able to improve it yourself at home? In this video, Tommy helps you with practical beneficial exercises anyone can do at home to get rid of your symptoms. #shoulderpain #shoulderrehab #shoulderpainrelief #injuryrehab #frozenshoulder #rotatorcuff #rotatorcuffrehab #shouldermobilityexercises…

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Fix your sore shoulder fast with these 5 exercises!
https://www.youtube.com/channel/UCHU76n84QBkTKnihFUyz7jg

In this video, our clinic owner Tommy gives you the 5 exercises you need to get rid of your pain and get back feeling good again. Follow these along and see how your pain reduces as your shoulder also gets stronger so you can get back using your shoulder pain-free again. #shoulderpain #rotatorcuff #rotatorcuffrehab #shoulderrehab from Pain & Performance Clinic

https://painperformanceclinic.wordpress.com/2025/01/03/fix-your-sore-shoulder-fast-with-these-5-exercises-https-www-youtube-com-channel-uchu76n84qbktknihfuyz7jg/

A clear plan on how to recover from a rotator cuff injury.
https://www.youtube.com/channel/UCHU76n84QBkTKnihFUyz7jg

In this video, our clinic owner, Tommy, gives you a clear understanding of what to do to fix your shoulder pain. He demonstrates the exercises to do and how to progress them as your shoulder feels better. In this video, he goes with a 'most effective minimum dose' approach to allow your shoulder pain to go. #shoulderpain​ #rotatorcuff​ #rotatorcuffrehab​…

https://painperformanceclinic.wordpress.com/2024/12/19/a-clear-plan-on-how-to-recover-from-a-rotator-cuff-injury-https-www-youtube-com-channel-uchu76n84qbktknihfuyz7jg/