Matt: Weeks 2 and 3

These past three weeks have been focused mostly on overall mobility as well as core and scapular stability. Since Matt sits at a desk for prob 8+ hours a day, we need to make sure to hammer on his thoracic spine and hip mobility. Also, because of his shoulder issues, scapular stability is going to be a huge component in his program.

Mobility/Flexibility work:

T-Spine:

Pec Stretch:

Pushup EQI:

EQI stands for Eccentric Quasi-Isometric. Isometric refers to holding a contraction in place. The reason it is "quasi-isometric" is because as Matt is trying to hold the position, he will at some point fatigue and will start to sink down deeper into more of an eccentric contraction. EQI offers a unique blend of stretching while strengthening in those new found ranges of motion.

Rectus Femoris Stretch:

The Rectus Femoris counts as one of your hip flexors and quadriceps - it crosses the knee and the hip joints. As a result typical hip flexor and quad stretches don't hit this muscles so we need to put the hip in extension and as well as have the knee in flexion. 

Core Stability:

Pallof Press: 10 Second holds



Split Stance Cable Push: 8/Side

Side Plank: 10 second holds

Scapular Retraction:

Inverted Rows: 8 reps

Face Pulls: 12 reps

Scapular Stability:

Plank Walk: 30 Seconds

Half Get-Up: 6 reps/side

Medicine Ball Alternating Pushups:

If Matt were to follow some cookie-cutter program from Muscle and Fitness, it would probably look like this:

Bench Press: 3x12

Incline Bench Press: 3x12

Decline Bench Press: 3x12

Flat Bench Dumbbell Flyes: 3x15

Decline Situps: 2x20

Crunches: 2x20

This would not only wreak havoc on his shoulders, but also pull him down further into his poor posture. Even if Matt was a blank slate with no injuries and perfect posture, blasting any single muscle group like this is ridiculous. These type of workouts work for bodybuilders because they're not only genetically predisposed to gain muscle mass, but also because they take tons of supplements - many of them illegal. It's no coincidence that the top muscle magazines out there are directly linked to a top supplement company. They force these brutal workouts onto unsuspecting people and when they don't work the next solution is to buy into these supplements that the magazine is so highly advocating. 

Train Hard,

Jason