OK, take a look at this first pass at a plan. Let me know what you think so far. After we get it set, I hope that you’ll log it. You wouldn’t have to list everything you did, but just write, MAMP Warmup, or Stretches 1 or 2, or At Home Soft Tissue Work, something simple like that.
Home: Soft Tissue Work
Warrior Lunge Stretch
Downward Dog
Prone Cobra Ys and Ts
If you can’t hold the Y position for 60 seconds, then do it first for 30 seconds, then the T for 60, then the Y again for 30 more.
Single Leg Knee-to-Chest on Foam Roller
Keep your arms out at a palms up T position.
Thoracic Extension over the Foam Roller held for time
Then since you’re down there, any other foam roller work you want to throw in. And if you decide to do some soft tissue work on your scapular area, I’ve found that a baseball works a lot better than the foam roller for around the shoulders.
At Work Stretches 1
neck stretches: ear to shoulder, roll chin to shoulder
Shoulder rolls (to ears, then back and down)
Appley's scratch test (What do you call this when you do it as a stretch?)
seated side bend/QL stretch
At Work Stretches 2
Lat stretch (hold on to something chest high, lean back)
doorway chest stretch
MR’s “good morning” hamstring stretch
On the drive to the gym, do the chin tucks against your headrest. You can get 40 reps in by the time you get there.
MAMP Warmups (These aren't really MAMP because I didn't put any mobility stuff in them. I was trying to keep it short!)
Workout A (horizontal push/pull, bilateral hip dominant, unilateral quad dominant)
Lat stretch
External rotation (either cable or side-lying db)
What else would you like to go here?
Workout B (vertical push/pull, bilateral quad dominant, unilateral hip dominant [stepups twice? Yuk!])
Hip flexor stretch
Supine bridges (or other glute activation movement)
Scap pushups ending with pushup iso hold
Let’s consider substitutes for the DB Push Press and the DB Shoulder Press.
Consider replacing the ball crunch with prone and side bridges held for time.