Exercise Recommendations To Improve:
OVERHEAD MOBILITY
Exercise 1: Overhead Soft Tissue
Foam Roller Lats: Lying outstretched on your side with a foam roller underneath your armpit, roll slowly along the length of muscle along the side of your body applying pressure that is uncomfortable but that you are able to breathe through normally.<br/><br/>Set + Reps: 30-60secs per side, per body part
Stick Triceps: Place the underside of your upper arm on top of a barbell which is set up at chest height in a squat rack. Slowly roll along the length of muscle applying pressure that is uncomfortable but that you are able to breathe through normally.<br/><br/>
Set + Reps: 30-60secs per side, per body part
Exercise 2: Overhead Mobility Exercises
KB Pullover: Lying on your back on a bench with your feet elevated on to the bench, hold a kettlebell in your hands with arms straight up over head. Keeping your lower back pressed into the bench, lower the kettlebell to the floor with straight arms, returning to the starting position once you can no longer keep your lower back against the bench.<br/><br/>
Sets + Reps: 2 x 10-15 @ 3411
Prone Y: Lying on your front, start with your arms bent and elbows at your side with thumbs up. Straighten your arms to make the letter Y, keeping your elbows and hands sliding along the ground as you do so whilst pulling your belly button away from the floor. Once in a Y position, push your hands as far away from you as you can and raise them up towards the ceiling before returning to your starting position and repeating.<br/><br/>
Sets + Reps: 2 x 5-15 @ 2126
