Corrective complexes are simple to construct. The three components should address soft tissue quality, mobilize and lengthen soft tissue, then activate the antagonist, in that order.
Here's what a complex would look like for back:
- Roll thoracic spine: 30 seconds
- Roll lats: 30 seconds
- T-spine windmills: 10 per side
- Band pulldowns: 12
Try it before your next back day.
related posts
The 25 Method
Forget about traditional sets and reps. This method works better and can be used for strength or hypertrophy. Get the programs here.
Regular Cardio Will Make You Fat
If you want to get leaner while building or preserving muscle, you've got to walk or sprint. There's no middle ground.
Tip: End Every Workout With Your Worst Lift
Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.
Tip: Alternating Overhead Iso Pull-Apart
Move slowly through 2-3 rounds of 5 reps on each side to prep the shoulder before your next pull-emphasized training day that involves things like pull-ups.