Sample Workout

The following is a workout performed by one of my clients this morning. This is a client in her 40's who plays tennis a couple of times a week. She has a history of neck pain and limited thoracic mobility. Those two pretty much go hand in hand in a lot of cases. We try to address those issues through the self myofacial work and the warm up portion early on in the session. With her power work, I "ll alternate between rotational med ball throws and overhead slam variations. Her strength work covers major movement patterns (upper body push and pull, quad dominant and hamstring dominant) early on in the strength portion then moves onto accessory movements with the focus on being on shoulder mobility, scapular stability and core stability. All in all it took about 55 minutes to get through.

Foam Roller/Tennis Ball Self Myofacial Release - thoracic spine, lats, posterior shoulder, glutes

Warm Up -

Sleeper Stretch 1x30sec

Upper Trap Stretch 1x30sec

Seated Hip External Rotator Stretch 1x30sec

Side Lying Thoracic Extension/Rotation 1x8

Cradle Walk 1x6

Walking RDL 1x6

Overhead Walking Lunge w/Rotation 1x6

Squat to Stand w/Overhead Reach 1x8

Split Stance Broomstick Pec Mobilization 1x8

Med Ball Work

Half Kneeling Med Ball Diagonal Slams 2x10

Workout

1A) Rear Foot Elevated Split Squat w/TRX, 3x10-12

2A) Push Ups w/Feet Elevated on Swiss Ball, 3x10-12

1B) Val Slide Leg Curl, 3x10-12

2B) TRX Inverted Row, 3x10-12

1A) Walking Lunge w/DB Waiter Carry, 3x10

1B) Prone Y Raise, 3x10-12

1C) Half Kneeling Cable Lift, 3x8-10