It just feels weird…nothing to train for, and no “this year’s max” to achieve. Right now, I am dealing with a slightly sore right rotator cuff; this is different than the injury I got PT for lately; this is more the old “too much swimming” injury paying me a visit. It isn’t bad, but I want to get right on it at the first niggle.

These are very good:

I also brought back another rotator cuff exercise with dumbbells.

LONG (maybe 2:20?) leisurely workout with a massive amount of PT.

The PT: (2-4 sets each)

McKenzie Press ups

Open book stretch

Knee to chest stretch

Sciatic nerve floss

Single leg bridge with piriformis stretch
Spinal balance (aka Bird Dog)

Dead bug

clamshell with banded abduction

Psoas march (prone)

Knee lift from bridge

Standing psoas march

Banded walk

Toe taps (with band)

Sit to stand

Step up with wobble board


rotator cuff series with cord.

rotator cuff dumbbell

All of these, with

pull ups (12 sets of 5, slowly, 2 wide, 2 chin, rest neutral)

push ups: 30 incline, 30 decline, 20 regular, 20 regular

Swiss bar bench: 3 sets of 10 x 134

curls: 3 sets of 10 x 50

single arm rows (slow) 3 set of 10 x 40

trap bar dead (low handle) 10 x 134, 10 x 184 (squat like motion)

That’s it: not a lot, really,