hall of fame movement patterns

Historically, good things happen when I build a training program around these movement patterns.

Keeping most of this vague where the implement doesnt matter. 

Pick something up to shoulders

Pick something up and pull it as high as possible

Press something overhead

Jerk something overhead

Horizontal and vertical bodyweight presses

Pendlay rows 

Front rack squats

Carries

isometrics are underrated

Im back in physical therapy for my abs and shoulder. Ive been given a sharp reminder that isometrics have value beyond how much you can lift and how big you can get.

1. Activation and warmups

Most of my ab work has me retraining my hips to work with my abs. This entails me squeezing or pulling my hips against an unmovable force while I brace. The unintended benefit is that everything I want to train gets WARM real fucking quick without burning out. 

Returning to knee mobility is so damn easy when the muscles that were locking up just underwent maximum effort with minimum range of motion.

2. Future warmups

Tbh there isnt much to add besides a note for future me. Warmups have always been lifting lighter weights with the movement i intend on using. Test the format below:

Warmup and lifting

Isometrics.

Dynamic (power). Low volume.

Strength. Mobility between sets.