360 Shoulders
360 Shoulders
Training the gateway to your upper body strength and performance
The shoulder joint is one of the most complex joints in the human body and is the gateway to upper body performance. Movement and power originate in the core of the body and are translated to the upper extremities through the gateway of the shoulders.
At mid-life, women experience a degree of destabilization of the shoulder joint because of hormone-driven changes in the character of the tendons and ligaments (they become more stiff and lax) and a decline in muscle mass. Because the tendons, ligaments, and muscles of the deltoid complex and rotator cuff provide the bulk of the stability to the shoulder joint, the impact of changing hormones on these structures leaves us vulnerable to shoulder destabilization and injury.
Today’s workout is a prime example of core-to-extremity training by using movements whose power originates in the core muscles and is translated through the shoulder to the upper extremities. These movements target the shoulder complex from all angles with the dumbbell thruster, kettlebell swing, push-up, and bent-over row. The repetition scheme allows for enough volume to target muscle stamina as well as strength and the rapid change between movements adds intensity.
Warm-Up
AMRAP 5 (as many rounds as possible in 5 minutes)
Movement Practice
Take 5-10 minutes to practice all four movements to find your weights/options where you can perform 10 repetitions of all movements unbroken and move with confidence.
For the push-ups, choose either the strict or elevated push-up option. For optimal core engagement, avoid doing push-ups from your knees.
As fatigue sets in, break up the larger sets into smaller ones with only a few breaths of rest before starting again. By the last few rounds you may be doing reps one or two at a time - that’s ok! This is supposed to get really hard toward the end.
Workout
Perform 15 kettlebell swings, then 15 dumbbell thrusters, then 15 push-ups, then 15 bent-over rows, then perform 12 kettlebell swings, 12 thrusters, and so on until you have performed all 4 movements through the entire repetitions scheme.
For Time:
15 - 12 - 9 - 6 - 3
Kettlebell Swings (modification: Swing to eye level instead of overhead. If no kettlebell, try 12 mountain climbers -R+L = 1 repetition)
Cool-Down
Help your upper body recover with this 10 min neck and shoulder-focused yoga sequence from Five Parks
A Revolution in Women’s Healthcare is coming this November!
Click HERE to join the waitlist for priority booking
Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.
Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.
Well, help is on the way! Starting in November 2024, I will be launching a women’s specialty telehealth medical practice serving the reproductive endocrine needs of active and high-performing women from puberty through menopause.
For a special “Sneak peek” into the practice, check out my Consultation Services and the Crown Jewel of my practice, the Health and Wellness Concierge service!.
JOIN THE WAITLIST to be among the first to access appointment bookings prior to the official practice launch!