Extracting maximum output from push day.
A good workout boils down to a finely-tuned collection of interdependent factors ranging across program structure, variable prescription, execution mechanics, and technical cues.
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Jordan Shallow
DC, Pre-Script® Founder
Building shoulder mobility using the adjustable bench.
Restricted shoulder rotation range is a frustratingly common cause of both plateaus and injuries. Shoulder warm-ups are helpful, but they only work temporarily. For lasting mobility changes, the shoulder needs graded exposure to the compromised ranges under meaningful load.
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Mechanical drop sets: an extremely potent stimulus intensifier.
But in practice, technical failure often gets in the way, forcing degraded execution and failure before the muscle reaches true exhaustion. Mechanical drop sets are an excellent tool to get around this problem.
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Hinge execution & glute training: what it is, and what it isn't.
Mechanical tension is the primary driver of muscle stimulus. Practically speaking, this means lengthening and contracting the muscle under load. In order to do this, we need to keep one side of the joint in a (relatively) fixed position.
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Get more out of arm training.
When working in the neutral scapular plane, arm (and shoulder) musculature gain a natural mechanical advantage that allows them to do more work. All you need to do is to put your humerus in the right place.
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Fix your thoracic spine rotation.
Thoracic rotation is driven by distinct muscular action at the top and bottom of the ribcage: the obliques act on the lower ribs, while the serratus anterior and rhomboids act on the upper ribs.
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Arm path: unquestionably the most crucial part of back training.
Back training adheres to a hierarchy of training variables: arm path, loading modality, resistance profiles, scapular mechanics, strength curves, and more. Arm path sits at the top of this hierarchy.
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Programming Push Day
Targeted musculature, type of stimulus, training frequency, mobility limitations, concurrent pull sessions: These factors inform how to select exercises, order them within a workout, and set correspondent volume and intensity parameters.
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A simple ankle mobility framework.
"You can't go somewhere you already are": The counterintuitive approach to ankle mobility.
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Reshaping pull day: less warm-up, more full send.
Let’s be deliberate with pull day exercise selection, sequencing, and execution.
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