Workout Routines

Uncommon Exercises to Combat Training Problems

Mix up your workout moves to make your lifts stronger and ensure you don't get injured.


The Problem: Reduced Shoulder Mobility

The Fix: Dynamic Blackburns

The Dynamic Blackburn is another great exercise to work on shoulder range of motion and scapular rotator and stabilizer strength. This is a great variation to perform on alternating days to the Wall Slide.

How to Do It: Lay over an exercise ball on your stomach with your toes touching the ground and roughly a 90-degree angle at your hips. Dig your knees into the ball, pinching the ball in between your thighs and stomach. This activates the hip flexors and helps stabilizes your spine. Tuck in your chin and bring your hands behind you, just above your hips with your palms facing outward, as if you were about to get handcuffed. Bring your shoulders downward toward your hips and slightly squeeze them together. Now, bring your arms out to your side and rotate to a thumb-up position as you pass shoulder level. Continue bringing your arms upward until you have formed the letter Y. Hold for 3 seconds and reverse the sequence. Perform 8-12 reps for 3-5 sets.

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