Name: Playbook - Matt Penny - FRC x STRENGTH: Wk. 1 - Upper 1
Uploaded: 2021-11-29T13:34:07.921Z
Duration: 60 min
Description: FRC x STRENGTH: Wk. 1 - Upper 1

We are combining functional range conditioning techniques and traditional strength training practices to maximum out gain while staying mobile and protecting our joints

Move slowly and access your full range of motion throughout the move.

Keep core engaged and irradiation/global tension between 60-80%

Perform the rep count in each direction

Neck CAR

Perform full shoulder circles.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Scapula CAR

We are expressing full range of motion of the shoulder. 

Start by rotating arm away from the body and locking the elbow out. Then start lifting arm up and in until the arm is up overhead.

Once overhead rotate the arm the opposite way and slowly squeeze arm back behind you, as you lower down.

Top of the hand should land by your side.

Reverse movement pattern backwards.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Shoulder CAR

Start seated with your arms crossed. Start  by rounding at the bottom of your spine, then slowly move up the spine. 

Once fully rounded, rotate to one side as much as possible, then start arching at the bottom of the spine. Slowly move up the spine until full extension.

Un-rotate and continue to rotate the other direction the start rounding the spine again.

Move slowly and intentionally with 60-80% irradiation. Reach for full flexion/extension of motion of the spine.

Perform rep count in each direction.

Spine CAR

Start standing and lift the knee straight up as high as possible, as Performing that lift the inside of the foot as high as possible. Then pull the knee out to the side, then internally rotate the femur.

Lifting the outside of the foot as high as possible while keeping the knee high.

Circle the knee around the outside and slowly lower down to the standing leg.

Now reverse that movement pattern.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Standing Hip CAR

Hug thigh into the chest so the femur doesn’t rotate. Flex foot up toward shin the begin to rotate the lower leg side to side.

Reach for full range of motion slowly and intentionally. 

Perform at 60-80% irradiation.

Perform rep count in each direction.

Knee CAR

Prop foot up on a foam roller or yoga block, lock knee out to prevent the leg from rotating side to side.

Move slowly and intentionally with 60-80% irradiation. Reach for full range of motion of the ankle.

Perform rep count in each direction.

Ankle CAR

Start at the top of a bicep curl, then rotate the hand and forearm in one direction as much as possible.

Perform a bicep curl motion, once at full elbow bend again rotate the hand and forearm the other direction then perform another full curl motion.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Elbow CAR

Lock the shoulder back, hold the elbow at 90 degrees. Don’t allow the forearm to rotate at all.

From here perform a full wrist circle, keeping the palm completely flat.

Move slowly and intentionally with 60-80% irradiation. Reach for full flexion/extension of motion of the spine.

Perform rep count in each direction.

Wrist CAR

Step 1: Full Body CARs

10 Seconds PAILs / 10 Seconds RAILs

This is designed to increase the internal rotation your shoulder can handle, both in strength and range of motion

Side Lying Shoulder IR PAILs/RAILs

10 Seconds PAILs / 10 Seconds RAILs

This is focused on improving both the mobility of your shoulder and also the strength

Prone Shoulder ER PAILs/RAILs

Tabletop Shoulder Flexion PAILs/RAILs

Perform 5 each direction
Perform this exactly like a non-weighted shoulder CAR, same quality and control

Weighted Scapula CAR

Step 2: PAILs/RAILs Upper Body

Control of full range of motion is more important than a heavier weight selection

Tabletop Weighted Scapula CAR

This can be performed on a flat bench as well as from hip bridge

Dumbbell Pullover

Step 3: Scapula and Lat

This is focusing on shoulder internal rotation and shoulder extension as well as strengthening the tricep

Tabletop Shoulder IR Lift Off Elbow Hinge

The deep pause is to emphasize the importance of training the pec in a fully lengthened position.

Chest Press w/Deep Pause

Use your leg power to initiate the clean then press rib cage down as you press kettlebell overhead

Kettlebell Clean to Press

Step 4: Shoulder, Chest and IR

This is focusing on shoulder external rotation and shoulder flexion. Will help overhead pressing, pull ups and even posture.

Tabletop Shoulder ER Lift Off Elbow Hinge

3 Part Dumbbell Row

The focus is performing what looks like a cat/cow in yoga but moving one vertebrae at a time, starting at the bottom

Tabletop Spinal Segmentation w/ Band

Step 5: Shoulder, Back and ER

We are taking the elbow CAR to a new level by adding external load with a focus on strengthening the tricep

Bicep Bias Weighted Elbow CAR

Tricep Bias Weighted Elbow CAR

- Start with your hands behind your head
- Extend your arms overhead and rotate your arms in the socket and continue through a shoulder CAR
- Once arms reach down behind you hinge at the elbow and land the as high on your low back as possible 
- Reverse to starting position

FRC x STRENGTH: Wk. 1 - Upper 1

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