TC Upper Body Push/Pull Red Express
Traffic Control
Traffic Control Upper Body Push/Pull Red Express is designed for the athlete with immediate symptoms provoked by any form of upper body push/pull movements (e.g. shoulder to overhead, push ups, pull ups, toes to bar, etc). With careful consideration of movement modifications and a well-balanced training regimen, athletes can expect to train safely while simultaneously resting their injury, avoiding the upper body push/pull pattern completely for a period of time.
The Express track is for athletes seeking a more equipment-friendly, simple, barbell free option. Training pieces will last under an hour and require minimal equipment, allowing you to progress your rehab with maximum efficiency.
Joint Prep
A
Perform 5 min of your assigned physical therapy homework for upper body or the following: Spend 1:00 @ ea station for 1 round: 1) 30sec ea half kneeling front rack rotation (cross arms across chest) 2) 3x5-10sec ea side isometrics shoulder flexion @ wall 3) 3x5-10sec ea side isometrics shoulder extenion @ wall 4) 3x5-10sec ea side isometrics shoulder external rotation @ rack 5) 3x5-10sec ea side isometrics shoulder internal rotation @ rack
Heat Up
B
8 min EMOM: 1) 40sec heidens or bike 2) 6 suitcase split squat R (2 down/2 up tempo) @ mod load 3) 30-40sec straight leg hollow hold (arms by sides) 4) 6 suitcase split squat L (2 down/2 up tempo) x 2 rounds **careful using too much arm w/ bike/heidens if very irritable, erg bike may be preferable for a few weeks if available **bend knees as needed to achieve a flat back position into floor for hollow hold
C1
DB Back Rack Squat
3 x 6
C2
DB Knee Extensions
3 x 16
C3
Hollow Body Flutter Kicks (arms by sides)
3 x 12
16 min EMOM
D
1) 40sec situps, no arm swing 2) 40sec farmers carry @ mod load, let involved arm be the guide for load here 3) 40sec bike, arms only if needed/applicable 4) 40sec suitcase walking lunges @ mod load x4 rounds
Joint Prep
A
Perform 5 min of your assigned physical therapy homework for upper body or the following: Spend 1:00 @ ea station for 1 round: 1) 5ea half kneel windmill @ fist only, cross arms across chest if it hurts to go overhead 2) 3x5-10sec ea side isometrics shoulder flexion @ wall 3) 3x5-10sec ea side isometrics shoulder extenion @ wall 4) 3x5-10sec ea side isometrics shoulder external rotation @ rack 5) 3x5-10sec ea side isometrics shoulder internal rotation @ rack
Heat Up
B
2 rounds: 6-12 cal bike or 1:00 jog 6ea staggered stance DB RDL @ mod load w/ a 2111 tempo 30sec prone cobra hold 12 pikeover KB **careful using too much arm w/ bike if very irritable, erg bike may be preferable for a few weeks if available **for the staggered stance RDL, let involved arm be the guide for load chosen **10 min time cap**
C1
SA DB Sumo Deadlift
3 x 6
C2
Quadruped Glute Kickbacks
3 x 12
C3
Box Hamstring Curls
3 x 12
15 min AMRAP
D
10 DB RDLs @ mod load, let involved arm determine load 10 DB/barbell hip thrust @ mod load you can control well 15 tuck ups, no arm swing 15-20 cal bike (2:00 max)
Joint Prep
A
Perform 5 min of your assigned physical therapy homework for upper body or the following: Spend 1:00 @ ea station for 1 round: 1) 30sec ea half kneeling front rack rotation (cross arms across chest) 2) 3x5-10sec ea side isometrics shoulder flexion @ wall 3) 3x5-10sec ea side isometrics shoulder extenion @ wall 4) 3x5-10sec ea side isometrics shoulder external rotation @ rack 5) 3x5-10sec ea side isometrics shoulder internal rotation @ rack
Heat Up
B
10 min for quality: 1:00 bike 6ea lateral suitcase box/bench step ups @ mod load/height you can control well 12ea DB side bends @ mod load 6-12 prone scapular retractions **let your involved arm be the guide for selecting step up and side bend load
C1
Single Arm Farmers Carry
3 x 50
C2
Suitcase Curtsy Box Step Downs
3 x 6
Intervals
D
90 sec on 15-20 air squats bike in remaining time **45sec rest** 90sec on 20(10 taps ea) russian twist, BW or hold DB carefully without irritating arm bike in remaining time **45sec rest** x 4 rounds
Joint Prep
A
Perform 5 min of your assigned physical therapy homework for upper body or the following: Spend 1:00 @ ea station for 1 round: 1) 5ea breaths w/ sidelying rib pulls, breathe in before each rep, exhale as you reach/pull 2) 3x5-10sec ea side isometrics shoulder flexion @ wall 3) 3x5-10sec ea side isometrics shoulder extenion @ wall 4) 3x5-10sec ea side isometrics shoulder external rotation @ rack 5) 3x5-10sec ea side isometrics shoulder internal rotation @ rack
Heat Up
B
8 min EMOM: 1) 40sec bike 2) 6 single leg RDL R @ mod load w/ 2121 tempo 3) 30-40sec top of glute bridge hold on bench 4) 6 single leg RDL L x 2 rds
C1
Supinated DB RDL
3 x 6
C2
DB Hip Thrust
3 x 6
C3
Hamstring Walk Out
3 x 6
Chipper x 2
D
For time: (7:00 time cap) 10ea SA DB suitcase DL @ mod load involved arm can tolerate 20ea farmers march @ load above 30 bicycle crunches (R+L = 1 rep) 30/35 cal bike or ~3:00 jog **2:00 rest** For time: (7:00 time cap) 30/35 cal bike or ~3:00 jog 30 bicycle crunches 20ea farmers march @ load below 10ea SA DB suitcase DL @ mod load involved arm can tolerate NOTE: **SA DB Suitcase DL: if no plate/elevated surface available for the DB suitcase DL, angle one DB head down so that you touch the floor or avoid touching the floor if back is compromised.
Katie Calanca, DPT
• Licensed Physical Therapist (NY State) • B.S. in Kinesiology • CrossFit Level 2 Trainer – CrossFit South Brooklyn • CrossFit Adaptive Training Certified • Functional Range Conditioning Mobility Specialist (FRCms) • Functional Movement Screen Provider (FMS) • Former ActiveLife Staff (2016–2021) • Completed OPEX CCP Course
Emily B
CrossFit Competitor/Ultramarathon Runner
Verified Athlete"I came to Katie for help recovering from ACL surgery. At 1.5 years post op, I still struggled with significant weakness and limited mobility. I started the Yellow program, and within a week, I already felt stronger and more confident. The program challenged me both physically and mentally."
David B
CrossFIt Competitor/Hybrid Athlete
Verified Athlete"I didn’t know if I’d ever lift heavy or compete at a high level again after my back injury, but Katie got me there. I not only got back to competing, I’ve won functional competitions, powerlifting meets, 5K races and qualified for CrossFit quarterfinals twice."
Erin S
Powerlifter/D1 Soccer Athlete
Verified Athlete"I had low back injuries off and on for years that left me disconnected from the gym and movement, as well as defeated. Katie’s programming was so smart, it allowed me to build strength and stamina while also having fun. She instilled confidence in me to do many of things I love, pain free."
Stephanie A
CrossFit Competitor
Verified Athlete"Since working with Katie, I can confidently say that not only has my knee pain stabilized and gone away, but my general strength has gone up and I’m more secure at higher weights than before. I really can’t recommend her expertise enough! If you want to hit PRs without pain, SIGN UP NOW!"
