3-2-09 – Moderate Intensity Day
Posts Tagged ‘joint mobility’
John’s Body Transformation Training Progress Update – No Intensity Day
2/27/09 – No Intensity Day
Full Body Joint Mobility Session using the Intu-Flow Program.
Neck infinities
Neck rotational infinities
Shoulder shrug circles
Alternating shoulder circles
Arm screw
Teacup exercise
Various arm circles and infinities
Elbow circles, and clovers
Wrist basic ranges and circles
Finger waves, and “ice cream cone to ok”
Arm waves
Thoracic spine expansion/compression
Thoracic lateral sways
Thoracic circles, slow
Pelvic Circles
Hip circles, and basic ranges
Spine infinities
Leg basic ranges
Knee [...]
Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body with CST and clubbell training
2/26/09 – High Intensity Day
Full Body Joint Mobility Session using the Intu-Flow program
45 lb Clubbell Training Circuit – 2 repetitions of each exercise, followed immediately by the next exercise, no rest until the end of each circuit (15-30 seconds of rest between sets). All exercises are performed 2-handed.
Repeat 5X/grip:
2 Rock-its
2 Swings
2 Clean to Order
2 [...]
Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body with CST and clubbell training
February 25, 2009 – Moderate Intensity Day
Warmed up with a full body joint mobility session using the Intu-Flow program.
After 1 warmup round…
Repeat 8X, no rest between exercises, 1 minute rest at the end of each circuit. Exertion was kept between 50-80%:
Mixed Grip Pullups
Alternating pistol spinal rocks
Quad hops
15 clubbell mills, each arm
Lateral rock bottom lunges
15 [...]
Q+A: How to improve the lateral mobility of the neck by John Sifferman
QUESTION:
John, After 1.5 month of practicing I still can’t move my head from left to right while keeping my head straight. do you have any tips? Thanks.
-Bart
Edit on 4/2/2009 – I just got an e-mail from Bart saying that he has regained the lateral mobility of his neck. It took him 2.5 months, but he’s [...]
Body Transformation using Clubbells and Circular Strength Training – watch John Sifferman transform his body with CST
February 20, 2009 – Bruiser Training Session
I began with a brief joint mobility warmup of:
Arm screws
Teacup drill
Thoracic circles
Hip circles
Circular Squats
Pelvic circles
Spinal circles
Spinal twists
45 lb Clubbell Training Circuit:
100th BlogPost: Exclusive Interview with John’s Coach, Scott Sonnon – the creator of the Circular Strength Training system
*Listen to Part 2 of this interview by clicking here.
Of all the fitness professionals I have drawn my philosophy from, Scott Sonnon, is one of the most influential on my life. I have taken more useful information from this man than probably any other coach – including information meant for more than just physical living. [...]
