Corset Killer 3-5 plan. I only recently came across strength training Guru Pavel Tsatsouline on a @timferriss podcast a few months ago. He talked about the 3-5 plan which is basically something like choose an exercise and do 3-5 reps working at close to maximum intensity for 3-5 sets 3-5 times per week. He swore by it as one of the simplest, yet most effective ways to make strength gains. So a couple of weeks ago my friend @mattexp and I came up with this “Corset Killer” routine to work on the front, back and sides. I’m weak in all three of these skills so I’m pretty happy with the challenge to work on these 3-5 for the next few months. First is Dragon Flag - ideally the feet reach the floor. Second is partner assisted back extensions with a 5 second hold at the end of the 5th rep. Third is the air baby which is one of the best oblique exercises I’ve found. Actually all three are three of the best. I’ll check in with you in a few months to see if the plan works.
Shoulder Eccentric Internal Rotation
The eccentric phase of a contraction is where the muscle is lengthening. In the shoulder if this phase isn’t in order during internal rotation it can cause pain in the arm, shoulder, neck and upper back
This technique will encourage movement preparation and help to encourage appropriate strength through movement as part of an injury prevention strategy as well as performance of the shoulder girdle and rotator cuff.
3 sets of 10 will really help to improve stability and range of movement, encouraging muscles to fire correctly and in the correct pattern ♂️♀️
• The breath is the most vital process of the body. It influences the activities of each and every cell , and, most importantly is intimately linked with the performance of the brain. Respiration fuels the burning of oxygen and glucose, producing energy to power every muscular contraction and mental process. The breath is intimately linked to all aspects of human experience.
Ujjayi pranayama means ‘victorious breath’ or the victorious stretching of the breath, and in this way extending the life force. Practicing it, requires a slight construction of the glottis -the upper opening of the larynx- by partially closing it with the epiglottis. The epiglottis is a lid on the throat that is closed when we drink water and open when we breathe. By half closing the epiglottis we stretch the breath and create a gentle hissing sound, which we listen to throughout the entire practice. The sound produced seemingly comes from the centre of the chest and not from the throat. The vocal cords are not engaged, as that would lead to strain : any humming that accompanies a sound like wind in the trees or waves in the shore should be eradicated. • •