1. Here is my routine:
Monday:
Warmup with Leg Swings, Glute Bridge, Band Pull Downs behind the neck
RDL's 6x4
Squats 6x4
Close Grip Lat Pull Downs 6x4 (Hands Pronated)
Seated Overhead Dumbbell Press 6x4
Also some work on one legged squats
Tuesday and Thursday:
Bird Dogs, Clams, Band Pull Downs, Reverse Flys with Band,
Plank Holds
Hanging Leg Raises
Calf Raises
Cardio
Wednesday:
Warmup with Glute Bridge, Leg Swings, Band Pull Downs
RDL's 4x8
Squats 4x8
Dips 4x8
Cable Row 4x8
Also some work on single leg squats, and deadlifts
Friday:
Warmup with Glute Bridge, Leg Swings, Band Pull Downs
Box Step Ups 3x12 each side
Cable Pull Throughs 3x12
Dumbbell Chest Press 3x12
Face Pulls w/ Neutral Grip 3x12
Also some work on single leg squats, and deadlifts
2. I do outside sales. I spend most of my day driving from account to account. I spend a significant amount of time in front of a computer.
3. My posture is improving. It's actually not too bad when driving, but when sitting at a desk I have to constantly remind myself not to hunch forward.
4. I'm technologically illiterate. I can't post a photo. I'll just say that it hurt on the inside of the shoulder blade; the area between the shoulder blade and the spine. When holding my shoulder up (Like in an upward row) it hurts more towards the top of the shoulder blade. When depressing the shoulder it hurts more towards the center of the shoulder blade.
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