mbremner

Use as a dynamic warmup or midday stretch.

Rise up on both feet to toes, maintain full range and then shift weight to one side and slowly lower. Perform by stable surface, 5 reps each side 2-3 sets, 1 time per day.

Banded should extension. Pull shoulders back and create tension through band. 10 reps x 3 sets

With light weight band around elbows, rotate arms gradually working toward overhead. When elbows are straight, lift off wall and return down. Perform 3 reps or 45 sec. If numbness and tingling, avoid full straightening of elbows.

- Laying on bench or elevated surface, maintain flat back with knees bent - Hold light weight either plate or dumbbell and raise arm over head as far as pain free - Keep elbow straight and ribs down to maintain full connection through trunk.

- Kneel on soft surface with bench or surface in front of you - With PVC pipe in hand, knee forward over the bench and slowly bend elbows. The PVC pipe allows arms to stay in line - Breathe deeply stay in pain-free range of motion

- Kneel on soft surface - Keep thumbs up and gradually bring chest and head down to the floor - Deep breathing and stay in pain-free stretch for 30" - Can increase stretch by lifting hand off surface for 3' each side.

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sumo deadlift for kids too.

Uneven surface, SL, ball toss

Single leg band pull aparts.

Step up on box and calf raise at the top of the step.

Find you squat stance 3 sets of 10

On the edge of your bed, hug one knee into chest and keep back flat. With light weight or light KB (7.5 lbs), slowly lower leg and raise - 5 reps.

- Hold PVC and raise Perform prior to swim workouts to warmup the rotator cuff and prevent pain/pinching in the early part of your workout. 2 sets of 5 reps each way: 1) in front working on getting full overhead motion 2) 45 deg to the side 3) out to the side of you

Sit with back against the wall - legs crossed or straight but maintain flat back. - Use 8-10 lb dumbbells - perform 2 sets of 10-12 reps focusing on control through core and full extension in shoulders

Video analysis of the Snatch - Sept 2020 Advanced Concepts week 3 homework

Video of snatch at full speed.