ESC : 009 Mobility
Warm-up:
10min of easy bike or row to get the blood flowing.
3x10m of each to explore bigger ranges of motion
Chimpanzee walk
Work:
3x10 shoulder CARs taking 90sec on each rep and controlling the body for compensations.
Flow:
This is to show how much work can get done focusing on a single movement, in this case, a shoulder CAR, as a reminder stands for controlled articular rotations. 90 sec for one rep means you will be doing constant work between the two shoulders for 30min. This is extremely fatiguing and will get very difficult to maintain a slow and steady pace. Use the side of a wall of the pillar of a squat rack to brace your body and ensure only the shoulder joint is being worked.
