Over the last several weeks, I have guided students through a hefty dose of hip mobility. There was much reason to do so, as we had a hefty amount of squatting that could have used that complimentary focus. I hope those of you that found consistency with the mobility class, found improvement in your hips. Now with a shift in our regular strength and conditioning classes, you can expect a shift in the mobility programming.
May 6th brings fairly big focus on the upper body. As balanced as our programming is, there is always benefit to biasing some focus and not spreading ourselves too thin. This will give those of you in need of some deep shoulder love, well, some deep shoulder love. I usually start individuals with a rotational focus, as it is the best way to target the shoulder capsule and all surrounding tissue. This focus can often showcase high levels of weakness and glaring holes in your capacity. As the shoulder is comprised of a lot of stuff, I'd like to help create some synergy between all of it. We'll be beginning with a handful of upper spine drills to optimize the chassis all of that stuff sits on. We'll slide onwards to the shoulder blades, as they need to glide and control freely around the rib cage. We'll then move through a capsule focus to restore some rotational control. I'll top all of this off with some positional endurance in the infamous "bear" (think of it as the planking variation of the deadbug).
We'll still touch on the hips, and you can expect a regular dose of active breathing. But yeah, lots of spine and shoulders.
If you're coming off an injury or suffering from a painful experience, you must come in with a better understanding of what you're dealing with. It's next to impossible for me to provide a diagnosis on the spot, nor am I qualified. Assessments also take time and understanding many aspects of ones lifestyle. That doesn't mean you should avoid the class, but like any other program, it may help meeting with your coach to determine the best path forward. In general, move through a pain free range of motion and listen to the alternatives. A little discomfort from working hard can be understandable, but sharp pain is a no go.
I'll be sure to identify some of the tasks you can work on throughout this focus to maintain a consistent adaptation. You know, that stuff you should work on in between classes.
It's hard to build guns for the beach when they're out of commission.
Emile Maxwell Connaughton