Jacquie Tran

Short session again tonight. Was a bit more of a mental effort than physical; feel a bit worn out from the stress of the last few days, worrying about whether some data would finally come through for my PhD research. Some of it has finally been sent, but waiting on the rest to come, hopefully first thing tomorrow! It’s going to be a long and busy week of crunching numbers and running stats, but it has to be done if I am to stick to submission timelines coming up in mid-Feb and early March…blerg…

Anyway, enough uni talk. I’m finding it quite enjoyable and also useful now that I have (re-)inserted the bird of paradise pose as a regular part of my routine. It’s a good diagnostic for my shoulder health. If I’m doing right by my posture and completing compensation exercises regularly, I can enter the bird of paradise without too many issues. If I’m not staying on top of my compensatory exercises, then I will only perpetuate the slouched posture that has dogged me for years, which will only increase the likelihood of developing any number of posture-related injuries. Having felt sharp pains in my right shoulder every so often over the last year, I am concerned about developing shoulder impingement syndrome, so I am working daily to recover and correct my posture. Thank goodness for massage balls :)

WARM UP
X-Trainer 10 min @ L5
X-Trainer Tabata intervals @ L15/L5
X-Trainer 5 min @ L5

MAIN SETS
Foot release
Traps release
CST handcuff stretch
Upper traps stretch
Bird of paradise pose
Lat pulldown, narrow grip (2 x 10 @ 30 kg)
SL leg press (2 x 6 e/s @ 55 kg)
SA high row in lunge (2 x 6 e/s @ 13.75kg)