Thread: Allen's Journal
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Old 03-05-2007, 06:10 AM   #52
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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March 1, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 2 x 8 Y's, 8 T's

Y shoulder using cable machine - rear/front 10x15, 20 x 10, 40 x 5
ankle mobility - 10, 10
hip mobility - 10, 10 5 (tighter on right side)
face pull with neutral grip - 40 x 15, 40 x 15
overhead shrug - 45 x 15, 45 x 15
scap pushup - 15, 15
Terminal Knee Extensions - 15 L/R, 15 L/R ( I think I did these wrong now that I reread it)
band traction
dead hang - towel - 12 sec, 16 sec, bar - 31 sec

Notes:
Pretty much a rest day so I did a lot of prehab along with some band stuff.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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