Filler Sessions & Feeder Sessions I recently started using some mini bands, a small dumbbell and a neck harness every other day sometimes every day at home to do some prehab/high rep work with. Why ? Because I find that Ab Work, hip mobility, glute activation shoulder and neck prehab and isolation work are things I need to do, but always forget to do at the end of a heavy and hard training session. Performing these vital components on your off days will help you fill in the holes in the training program you use. My days look like this Hip and shoulder mobilisations Shoulder and neck work - 20 reps per set Glute bridges or hip abductions x 20 reps sets Spread Eagle Turkish Sit ups x 5-10 reps per side each set. This session fills in the gaps I fail to address in my main sessions, and it can be done at home in any room of the house. guys who need to attack a body part which is weak or speed up the recovery can use the same protocol. Say you have a strained bicep or are looking to increase your arm size dumbbell incline Curls & Overhead tricep extensions - sets of 20 that would stretch out the biceps and triceps while making the muscle contract across the whole range of motion. this stuff should be done with loads moderate and very far away from failure, or with such light weights even if failure was reached it wouldnt put a dent in recovery or challenge your nervous system.
Posted on: Tue, 18 Mar 2014 17:27:30 +0000
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