Day 28: Improve your Thruster

Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free:

Welcome

Welcome to Day 28 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on improving your positions in the thruster.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 28 - Improve Your Thruster

Today is day 28 of the challenge and we will be focusing on improving your thrusters.

Movements

Goblet Squat Hold; 30"
Ring Rows; 10 reps
Pull Up Hang; no more than 60"

Goblet Squat Hold

Use a moderately light kettlebell for this hold. Make sure you hold the goblet squat in a GOOD squat position. Don’t let your upper or lower back round forward. You may have to sacrifice depth to maintain neutral spinal positioning and that is ok. If you mobilize a squat in a less than ideal position, it won’t translate into an ideal position. If you are unsure if your back is neutral, revisit day l’s lateral lunge using the 3 points of contact on the dowel.

Ring Rows

The ring rows we are doing here are not the typical ring rows from a workout. We are going to make them less weighted by keeping the body vertical at the top of the rep.

What we want from this ring row is thoracic spine (upper back) extension and activation of the musculature in the upper back.

Pull Up Hang

When doing the pull up hang, make sure to keep your ribs crunched and low back in neutral. It is very easy to let your low back over-arch, which will make this drill ineffective.

You can change your hand width or grip from under-hand to over-hand as necessary. There should be no pain or pinching in the shoulders. If there is, change grips.

Keep your head in neutral. Don’t push it forward.

What’s Next

Head over to Day 29.

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:

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