Stuff to Read While You’re Pretending to Work: 9/11/20

THE WEEKLY BRIEF UPDATE

1. You can now purchase CORE @ Home for whatever it is you want to pay.

During quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment.

In all I curated 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.

Whether you want to spend $1 or $100 (if the latter, we’ll be BFFs forever), the workouts are ready and available to start.

For more information go HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

You “should” look a certain way.
You “should” be able to lift “x” amount of weight.
You “should” eat this.
You “should” follow that program.

STOP SHOULD’ING all over yourself.

Do what fits YOUR goals, champions consistency, & what will be realistic for YOU.

But go to bed…;o)

— Tony Gentilcore (@tonygentilcore1) September 8, 2020

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Here’s a few ideas to help with improving overhead mobility. . Many things can affect one’s ability to go overhead: . – Tight lats. . – Lack of anterior core control. . – Wonky force couples in the scapulo-thoracic area (Upper & Lower Traps, along with Serratus Anterior – all of which are involved with upward rotation of the shoulder blades – don’t play well with one another). . – It’s a Tuesday. . I don’t know, lots of stuff. . It could be one thing, it could be several. A thorough assessment with someone who knows a thing or two on shoulder kinematics (or a wizard) can offer some answers. . However, there’s also some simple drills you can implement to help. . 1️⃣ Bench T-Spine Extension w/ Reach Through – “set the lats” and reach with a FULL exhale each rep. Feels spectacular. . 2️⃣ Dowel Pullover – use a light weight plate (key word: LIGHT. 5-10 lb) and lower overhead as you perform a full exhale to “connect” the rib cage to the pelvis. . I.e., the canister position. . 3️⃣ Band Resisted Back to Wall Shoulder Flexion. REACH forward against the band (serratus) as you reach/shrug overhead (upper traps). Be sure to keep lower back against the wall and ribs down. . NOTE: Wearing a grout fit increases effectiveness of all these exercises by 73%. It’s science. . 4️⃣ Wall Stability Ball Lift Offs. Be sure not to shrug of the ball, the idea is to target the lower trap and to also strengthen end range overhead (without a load). . 5️⃣ Bent Over Hinge Press – The additional tension provided by the band around the wrist makes going overhead a bit more palatable. This is a handy “filler” exercise I use a lot with any of the Big 3 lifts. . 6️⃣ Canister Press – This is one I thought of! The rib cage is convex. The scapulae are concave, or rounded. . We want them to make out for overall shoulder health and performance. . Adding the reach with the band helps to promote the canister position, which then allows the shoulder blade to better “connect” with the rib cage. . Subsequently going overhead tends to be a bit more achievable, not to mention feels better. . At least that’s the objective…😉 . #shoulderhealth #shouldermobility #shoulderperformance

A post shared by Tony Gentilcore (@tonygentilcore) on Sep 7, 2020 at 11:55am PDT