Schmerzfreie Schultern - durch Training (Level 1): Training by Alex Hüsgen in TrainHeroic

durch/mehr Training

CrossFit
Coach
Alex Hüsgen

Intro-Video für Probleme!

Warm-Ups:

Breathing (Exhale)

BWS Rotation

Schulter Flexion

Holds, Crawls. etc.

Probleme:

Fehlende Innen/Außenrotation

- Breathing to close 

Rippen öffnen sich/ Schulterflexion

Schulter bleibt nicht stabil während Pull-Ups/ Push-Ups

- Hanging

Serratus Strength/ Protraktion

Schulterflexion trainieren


Fehlende Innen/Außenrotation

- Breathing to close

Rippen öffnen sich/ Schulterflexion

Schulter bleibt nicht stabil während Pull-Ups/ Push-Ups

- Hanging



Serratus Strength/ Protraktion



Schulterflexion trainieren



Übungen:

- Pull-Overs - off floor

- Landmine Press

- Serratus Wall Slides

- Scapular Push-Ups

Übungen:

- Pull-Overs - off floor 

- Landmine Press

- Serratus Wall Slides

- Scapular Push-Ups 

- Turkish Sit-Ups

- Table Holds 

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Warm-Up

A

B

Single Arm KB Press

C

One Arm High Pull / Upright Row

Tuesday
Week 1 Day 3

Circuit

A

• 2 Rounds • Pass Through with PVC: x 5 each position (Video) • Double KB Overhead Hold: 30 seconds @ light weight (Video) • 2 Arm Farmer Carry: 60M @ light weight (Video) • Push Up T: x 10 (Video)

B

Single Arm Farmer Walk

C

Scapular Push-Ups

D

Rear Delt Iso on Floor

Thursday
Week 1 Day 5

Warm-Up

A

• 3 Rounds • Thoracic Extension Rotation: x 5 each arm (Video) • Yoga Push Up: x 5 (Video)

B1

Shoulder Press

B2

Strict Bodyweight Pull-Up

C

Front-Leaning Rest (FLR)

D

Reverse Plank on Hands

Coach
coach-avatar Alex Hüsgen

Schmerzfreie Schultern - durch Training (Level 1)