Name: Playbook - Nathan Tsuji - April day 30!!!
Uploaded: 2022-12-31T21:30:39.236Z
Duration: 10 min
Description: April day 30!!!

Today is quite simple. Playbook has been having upload issues so I’m keeping this all text.
Pick your favorite workout from this month and do it, but also please let me know why it was your favorite so I can better make future workouts for you!

I attached the shoulder rehab video because first off, I do these everyday, so reminding you to do these still. And second because I can’t upload this assignment without a video

These exercises have been a part of my life since I destroyed my shoulder when I was 12 years old. It was bad enough that if I was grown they probably would have done surgery that could result in less range of motion. The surgeon said that if I promised to religiously do my exercises then my shoulder would work for me. We had bungees tied to this railing ever since, and I continued to compete all around elite gymnastics after this. These really do work and I believe in them.

This one might seem easy but it’s still important. You want to imagine you’re pulling from between your shoulder blades. Do your best to keep your forearm parallel to the ground, and feel like you’re pulling from the back of your elbows :)

Shoulder pull backs

Shoulders down, chest engaged, arms locked!!!! Pretend like you’re holding two heavy grocery bags that you don’t want to hit your legs. Think about pulling forward from your elbows not from your hands. As you pull forwards try to bring your pinky fingers closer together. Never lose tension!

Straight arm pectoral pushes

Very similar to the bent arm pull backs, but because your arms are straight it’s slightly harder. Make sure to keep your arms locked and initiate the pull from behind your shoulder blades and the back of your elbows. And as always, wrists straight!

Straight arm pull backs

Keeping your elbow tucked tightly to your side and your arm rotated as far out as possible you’ll be in the starting position. From there rotate your arm across your body then return to the start position slowly and with control. Make sure your shoulder stays down, and you stay fully engaged the whole time! 
Once you’ve completed it, repeat on the other side

Pectoral rotation pulls

This is one of the most important ones in my opinion. You’ll feel the burn behind on the back part of your shoulder. Whatever your range of motion is go to the edge of it without compromising form :) 
When rotating out remember to keep your wrist straight, and palm facing inwards.

External rotations

Keeping your arm bent 90 degrees and your wrist straight. It’s hard but really focus on keeping your elbow perfectly in line with your shoulder. Starting position is forearm parallel to the ground, ideal finish is perpendicular. This one is more difficult it’s ok to have very little resistance on the band.

Bent arm shoulder rotations

Elbow directly out from your shoulder and bent 90 degrees, take your forearm from verticals to horizontal and back to count as one! Remember the name of the game on this is form not speed!

Forwards shoulder pivots

This one is one of the more challenging ones for me. Start with your elbow out in line with your shoulder and your forearm pointed down as far as possible. Lift until it’s parallel to the ground then return back down!

Shoulder pivot lifts

Shoulder rehab!

April day 30!!!

Surprised that only 15 minutes got my heart rate up so much! ‘Twas great!

Daniella Marshall

I like the addition if using the vector foam roller into an exercise.

Nick Lucki

April day 1 push let’s go!

April day 2! Core!

April day 3 Biceps and rows!

These “avalanche” follow along work outs really gets your heart pumping. After a really short recovery I feel so alive and full of energy.

April day 4 Quick and easy 10 min avalanche!

April day 5 leg burner!!!

April day 6 boulder shoulders!

April day 7 Foam rolling shoulders/arms

April day 8 push!

April day 9 core!

April day 10 biceps and pull!

April day 11 avalanche!

April day 12 quick legs!

April day 13 shoulder gains!

Using the vector foam roller on my fore arms, I am noticing a lot less stress on my wrist and hands when I am stuck typing for hours on an article on my computer.

April day 14! Foam rolling shoulders

April day 15! 10 min EMOM!!!

April day 16! Core!

April day 17 legs!

The stability exercises are a little trickier than they look. Nice set - will do them as part of my regular routine.

April day 30!!!

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