Recovery day and much needed....
I have been doing a ton of hammer swings for several weeks. I keep forgetting to add them to my training log but I will moving forward. This is the same thing as using the Shoulder Rock thing but cheaper. You know me I got to redneck engineer when you cant get something.
I must admit these things have really helped my shoulders and flexibility in a area that I need to be more flexible. Give it try. It takes time to get it down without hitting yourself but with time you will get it....
Hammer Swings
6 pound hammer - one arm and 2 arm swings - 3 sets each
8 pound hammer - one arm and 2 arm swings - 3 sets each
10 pound hammer - one arm and 2 arm swings - 3 sets each
Body Tempering
Quads, hamstrings, back, calves
Band Stretching
hips, hamstrings
Hanging Stretch for Shoulders and Back
3 sets - 30 seconds each
Inversion Table
3 sets - 60 seconds upside down
Triceps Press downs
very light - 100 total reps
DB Shrugs
very light - 100 total reps
Full Body Buffering
30 minutes
Abs
By the way if you don't have this bag, get it! Its badass!: