Last week I gave you a killer Shoulder Sequence with Dumbbells doing a Lateral Raise, Front Raise, and Reverse Fly. This week I have another Intense Shoulder sequence which I began doing for my shoulders which tend to sublux - or fall out of their sockets. As I have been doing this on a regular basis, I’ve noticed that my neck has gotten stronger as a byproduct and it has been feeling really good. I like to call this shoulder sequence the WIT. You know, kind of like the belgian wheat ale brewed with spices, but the exercise version of that using a Suspension Trainer - it’s actually more like an exercise version of a tripel now that think about it because it’ll light your shoulders up and bring some heat! But I digress. Just like the Dumbbell Shoulder Sequence, I like to have my clients do 10 reps of each Exercise back to back to back... Starting with the W
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I’ve got a shoulder sequence i wanted to share with you today that I do with my clients- killer on the delts, and I like to do them back to back.. to back with no rest. Anyone can do this! Just Choose a weight that you can do 8-10 reps with while keeping good form of each exercise. It is a lateral raise, a front raise, and a Reverse Fly - back to back to back - for your shoulders!
Beginning with our lateral raise, keep good posture, don’t shrug your shoulders, and raise the arms up to your side. You can bend your arms a bit, but don’t use bent arms to cheat. Oh yeah, and did I mention keep good posture? We always want to strengthen our bodies while holding a good position. After 8 to 10, we are on to a front raise. Start with your arms by your side and your palms facing your body. With slightly bent arms, raise your arms and rotate your hands so at shoulder level your palms face the floor. After 8-10, it’s time for some Reverse Flys. This is great for the rear deltoid and an excellent exercise for posture. Start by pulling your shoulders back, keep your back straight, bend your knees just a tad and bend at the waist. With your arms slightly bent, use your shoulders to lift your arms and control the weights on the way down. Make sure you keep your head straight.
Oh Yes, almost forgot - to make this more difficult, raise the weight, or to add another challenge, you can do this on an Indo Board. I use the Indo Board for this exercise because it makes it fun, challenging, and it has really helped improve my Stand Up Paddle surfing. Really. It forces you to use lots of different muscles and control those muscles in space via your subconscious. This makes these 3 exercises in one a regular in my program. But, what about you? What is your favorite shoulder exercise? Also, what other gym equipment do you use at home that I should be aware of? I’m always looking for cool new stuff. If you are looking for something more advanced for your shoulders, check out my Handstand Pushups Tutorial Here, or my at Home Workout Playlist Here. Follow me on Twitter @fitnessontherun, I’m Jon Ham from Fitness on The Run, and I’ll see You Next Monday!
Cinco De Mayo Mexican Steak Salad!
2 Tbsp Cold Pressed Olive Oil
2 Garlic cloves
1/2 Cup Cilantro
1/8 c White Balsamic Vinegar
1/4 Tsp Sea Salt
1/4 Tsp Black Pepper Optional
Skirt Steak/Flank Steak Marinade
1 T Crushed Red Pepper
1/2 Tsp Cumin
1/2 Tsp Chili Powder
1 finely Diced Jalapeno
1 Large Squeezed Orange or 2 small oranges
3 Pressed Garlic Cloves
Avocado Thinly sliced
It is Cinco De Mayo this week, and I have a healthy Flank steak salad recipe for you today that is muy bien for your family’s Fiesta. Remember to get your ingredients from good sources - local, organic, grass fed meats, and try to buy the highest quality food that fits your budget. I know it does get expensive, but your body knows the difference.
We are going to start by making our marinade for the skirt steak or flank steak. So, grab an orange and squeeze one or two oranges on to the grass fed flank steak, and rub into the beef some spices - 1 Tablespoon Crushed Red Pepper, 1/2 tsp Cumin, 1/2tsp Chili Powder, 1 finely diced Jalapeno, 3 pressed Garlic cloves. Let this marinate for 30 - 40 minutes.
While that is marinating, we can make our salad dressing and then prep our salad. For our dressing, we are going to use 2T Cold Pressed Extra Virgin Olive Oil, 2 Garlic Cloves, 1/2cup Cilantro 1/8c White Balsamic Vinegar, 1/4tsp Sea Salt, 1/4 tsp Black Pepper, and one squeezed Lime. Blend this up in the Vitamix and Then we are going to prep our salad.
I have some baby arugula which I absolutely love, along with some tomatoes and cucumbers, and we have some avocado to slice on it at the last minute. Now our steak should be done marinating, and we can go grill it!
Once Your steak is grilled the way you like it, you can chop it up into thin slices across the grain and place it on your bed baby arugula, tomato, cucumber, and thinly sliced Avocado. Add your dressing to the salad, and enjoy!
Walking on your hands is a great way to improve your handstand and practice your balance! If you are looking to improve your Handstand, this is a MUST do!
More Handstand Related Videos:
Check out Frankie'sLab!
In this tutorial Jon and Frankie explain how a Handstand Pushup is simlar to an upside down and backward Squat. In the squat, the bottom goes backward while the knees stay on top of the feet and the back stays straight. In the Handstand Puhup the Shoulders go over the wrists and the elbows stay in.