Recovery – Post Pull-up Smash and Stretch | Ep. 32

Strict pull-ups smoke your lats and tighten up the posterior cuffs. Make sure after completing your 30-day challenge reps you take care of business. Smash those tissues up first and prep them for stretching. Then get some tension on them and lengthen them out.

Today’s Prescription:

1) Continue 30 day pull-up challenge… Remember consistency is KEY!

2) Foam Roller – Spend 2mins each side beginning at your lower back and moving toward your head hitting the posterior cuff (as shown in video).

3) Band Stretching – Spend 2mins each side stretching lat and shoulder in overhead position (as shown in video).

Know Your Anatomy:

Screen Shot 2014-07-23 at 1.03.08 PM Screen Shot 2014-08-03 at 5.42.13 PM

 

Highlighted tissue pictured above: Latissimus Dorsi (left), Posterior Cull (right).

 

Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:

  • If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
  • If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
  • Perform 5 sets separated by a comfortable rest (1-3 minutes).
  • Perform each day, Everyday.  CONSISTENCY IS KEY!!!
  • If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.

 

Screen Shot 2014-07-27 at 3.09.13 PMScreen Shot 2014-07-27 at 3.09.27 PM

 

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