ShapeUp Personal Training

Good morning, rise and grind people! Wondering if anybody is working on a specific goal or challenged by restrictions in their body? Post what you're working on and I'll throw some tips your way.

In an attempt to motivate myself to use social media more I am going to start posting daily tips and thoughts. I will stick to mostly basics and
occasionally delve into more advanced techniques.

Today's tip is based on a ubiquitous problem area. Lumbo pelvic hip complex restrictions are so common today that I recently created a separate homework sheet for my clients. If you have tight hip flexors, weak glutes, or sit for long periods you should be working proactively to maintain the health of your body.

We all have pretty similar bodies as far as joint and muscle connections go. If you want yours to function properly and last a lifetime start paying attention to the positions (good or bad) that you hold throughout your day. Be unrelenting in your pursuit of perfect form when training, it is the time you set aside to develop and reinforce good movement patterns. Do this in conjunction with increased awareness of your movements in daily life and you'll be amazed how good you can feel. As always it is the quality of movement rather than the quantity of movement that matters, check your form and posture often, if either are lacking reset or rest.

Back and shoulders: (stabilization focus)

T-bar bent over row - 3 sets of 12-15 reps
M.Ball single leg seated overhead press - 3 sets 10 reps per leg
Seated wide grip row - 3 sets 15 reps

Bosu balance lateral cable raise - 3 sets of 12-15 reps
Single leg cable row - 3 sets of 12 reps
3 way shoulder circuit - 3 sets of 10 each

Wide scap rear fly - 3 sets of 15
Face pulls - 3 sets of 15
Barbell catch/extension - 3 sets of 10 per side

High trap pull - 2 sets of 12-15
Trap/scap high sweep - 2 sets of 10