BE SORE NO MORE

PT / 11.2017

01 BOTTOMS UP KETTLEBELL PRESS 3 SETS OF 8 REPS EACH SIDE

Preload shoulders with a lighter weight before heavier pressing. Set up in a lunge position and, with the opposite arm to your lunged leg, hold a light kettlebell bottom facing up at 90 degrees ( A). With your other arm out, push the kettlebell overhead, keeping your elbow tight and biceps close to your ear ( B). Reverse the move.

03 HELICOPTER 3 SETS OF 10 REPS

Lie face down with a pad underneath the top half of your chest and hold two 1.25kg plates in front with your arms elevated slightly ( A). Pull your scapula back and bring the plates to your sides, ensuring they don’t touch the floor ( B). Slowly reverse. This will offset your desk-job hunch, too.

04 ELEVATED DOWNWARD DOG 3 SETS OF 6 REPS

This places a greater load on your shoulders, for upper-back mobility. With your feet together and back straight ( A), walk your hands closer to the box, finishing in an upside down ‘L’ position ( B). Feel it in your lats? Excellent.

02 DEAD HANG 3 SETS OF 30 SECONDS

Hanging from a bar might appear easy, but holding this position decompresses your spine, stretching your lats, and shoulders for better stability during overhead moves. Jump up and grip onto a pull-up bar ( A). As you hang, draw in your abs to create a slight posterior tilt at your pelvis ( B). Aim to build-up to 60-second holds.

Shoulder mobility is notoriously poor in white collar workers and it stunts your gym progress. Whether you’re pressing overhead or pulling from the floor, choose from these pre-workout moves to prime yourself. Improved performance is within reach