The focus of today is not how much weight we have in our hands, but how well we execute the movement. Weight training Day Nine of fitness in recovery focuses on the technique of lifting. Anyone who is an expert at something did not start out that way. Success is built upon perfecting the basics.
Weight Training Day Nine Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. I will be showing you how to do a Shoulder Press, Arnold Press, and Upright Row. These weight training movements target the chest and shoulders. Let’s get started with weight training Day Nine of fitness:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.
Shoulder Stretch (Internal Rotation)
- With your back against a post, reach one hand behind your lower back and grab on to the object.
- Slowly walk yourself forward until you feel a good stretch in your shoulder.
Banded Overhead Stretch
- With a band attached on a pull up bar, loop your hand through the end of it with your palm facing up.
- Place your other hand over the top of the one that is in the band and slowly walk yourself back while leaning forward.
- Hold this position with your arm fully extended while creating tension by lowering your torso to the ground.
Part Two: Strength
Barbell Shoulder Press
- 3x 10-15 (3 sets of 10 -15 reps).
- Bring the bar up to shoulder level and with a full grip try to keep your elbows in front of the bar.
- The bar should rest across your shoulders in this bottom position to keep your wrist from taking on the entire load.
- With your core tight and your ribcage in place (don’t bend backwards!) lean your head back slightly and press the barbell over your head.
- Finish by placing your head back in the neutral position so that the bar is directly over it.
- With compound movements like the Shoulder Press always start light and focus on performing the movement safely. Never sacrifice form for more weight.
Arnold Press
- 3x 10-15 (3 sets of 10 -15 reps).
- This movement is great for practicing that forward elbow position that is ideal for the Barbell Press above.
- Start with a dumbbell in each hand on a bench that has you sitting in good upright position.
- Bring the dumbbells up to shoulder level with your palms turned towards you and your elbows forward.
- Press the weight up over your head whole rotating your palms so they face away from you at the top.
- Make sure the weight is directly over your head and not pressed out in front of you.
Upright Row
- 3x 10-15 (3 sets of 10 -15 reps).
- This movement can be done with a curl bar or a straight bar.
- Grab the bar with your hands about three inches apart and stand straight up so the bar is at your hips.
- Bring the bar up under your chin with your elbows high and squeeze your shoulders.
Part Three: Core Stability
Tabata Timer (20 seconds of holding the plank followed by 10 seconds of rest. 8 rounds of each movement before moving to the next. 1 minute rest between movements.)
- Plank
- Right foot off the ground plank
- Left foot off of the ground plank
Weight Training at Morningside Recovery
Weight training Day Nine is just one example of ways to engage in fitness during recovery. If fitness isn’t your thing, you can also participate in other rehab programs and addiction therapy services such as:
To learn more about Morningside Recovery and our programs, call us today at 855-631-2135. Recovery is possible with the right support at your side.
