Body Transformation with CST and Clubbell Training: Day 1, no intensity day – take a look at John Sifferman's training journal

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Body Transformation with CST and Clubbells – It’s Day 1, and here is what I did…

Have you ever felt just great after finishing an exercise session. I mean, completely restored, and ready to take on anything that comes your way?

Alive, awake, and aware! That’s how I feel now that I just finished today’s session.

Complete Intu-Flow joint mobility session – from head to toe.

Joint Mobility Exercises: 3 repetitions of circles, in each direction for all…
Neck circles
Alternating Shoulder rolls
Arm swings
Elbow circles
Wrist figure 8’s (infinities)
Arm waves
Finger circles
Thoracic spine circles
Hip Circles
Spine Circles
Single-leg hip circles
Knee circles
Leg figure 8’s
Ankle circles

Bodyweight and Biomechanical exercises:

4 corner balance drill with toes pointed
10 Spinal rocks
16 quad squats (various types)
10 Trinity squats (3 levels of breathing)
5/direction Lateral arm waves
5/direction Dropping arm waves
5/direction Spinal waves

Today’s Sessions Rating of Perceived…
Technique 9
Effort 1
Discomfort 3

Notes: Felt great to get back to basic range of motion again. Sometimes, doing the more sophisticated exercises all the time leads to forgetting basic ranges of motion, and it’s good to go back to the beginner levels of difficulty. My joints are thanking me for it.

The purpose of this “no intensity day” should not go overlooked. Normally, weight lifters will take “off days” from lifting, to recover and help their muscles adapt. However, simply resting from training is a huge UNDER-USE of your tools to reach your training goals.

On days that I am taking off from hard strength training, I usually like to do a thorough joint mobility session like this one. It gives each joint a “bath” in synovial fluid, joint nutrition. It also helps to relieve tension, relax the body, and improve awareness, focus, and concentration. Not to mention all of the other benefits like improving movement efficiency and enhancing athletic performance – or the fun pursuit of exploring new movements that get funny looks from your neighbors.

Joint mobility exercises like the ones above are one of the best things you can be doing to PREhabilitate your body from injury, and make sure that you can stay active all the time. I’ve been doing joint mobility everyday for the past three years, and I don’t think I’ll ever stop. It has been one of the single best training methods I’ve ever encountered.

Tomorrow, I will go much deeper into some of these joint ranges of motion on my low intensity day with a Prasara Yoga session.

To your health and success,

Fitness Professional and CST Clubbell Athlete

P.S. For more information about joint mobility training, I recommend Scott Sonnon’s Intu-Flow program here:

INTU-FLOW Complete Package

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