It’s like Rudy thinks he’s special or something…

Luckily, I’m not that easy to impress.












Box Shoulder Stretch 4×0:20, work with arms shoulder width apart.

Static Shaping

3×0:30 On/0:30 Off Arch Hold on Stomach

Skills and Drills

3×8 Arch to Hollow Med Ball Throws 16/20# 10′ from Wall


5 thoughts on “140423

  1. Hey Kaitlin, ideally you wouldn’t want us to internally rotate or dislocate during the PVC raises to get more range of motion would you? I performed them staying as external and locked out as possible. I noticed in this video that Rudy seems to be dislocating/internally rotating so I thought I’d ask what’s preferable?

  2. 27/170#/5’9″/M/CenEast

    Stretch: done; love this

    Arch Holds: done; Kaitlin – I am noticing that it takes me A LOT of effort to keep my legs/ankles/feet together and get them off the ground with any sort of decent height…anything I can do to help this? Is this a lack of internal rotation from my hips and weak posterior? Thanks!

    Med Ball Toss: done…and fun

  3. Travis- No, you’re not supposed to dislocate, keep your arms shoulder width apart.

    JCheek- It’s probably either A) Hip Flexor and Lumbar Spine Flexibility or B) Weak Posterior. Keep working on your flexibility and try laying flat on the ground with your arms stretched out in front of you and just raising your legs with good form instead of rocking to build that strength.

    • Thanks Kaitlin. I will add that in instead of rocking to start with, and as strength progresses, I will look to begin rocking.

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