Phase 1 Day 11

1a. KB RDL
61x15; 122x15; 122x15

1b. Half-Kneeling Cable Push
100x8; 80x8; 80x8

2a. 90/90 Split Squat
53x3; 61x5; 122x2

2b. Half-Kneeling Cable Pull
80x8; 60x8; 60x8

3a.  Side Plank
20 seconds; 15 seconds

3b. ITY's
5x5/5/5; 5x5/5/5

3c. External Rotation
5x8; 5x8

Notes
Discovered a number of new little things today.  Holding 2 kettlebells at my side for the RDL's is superior than holding it in front.  I lose my upper back positioning when holding shit in front of me right now.  Two kettlebells at the side really allowed me to repeat a solid hinge.  I'm going with this setup for a while.  I also like it because it will allow me to eventually load with heavy dumbbells. I'm not going get crazy with loading these corrective type exercises, but I do think I need increasingly heavy shit to progress on my realignment.

ITY's and External Rotation... So I always "squeezed at the top" on stuff like this how you are supposed to do.  But today I focused on actually performing the entire movement with my scapula from start to finish.  Much much more effective.  I really felt my "wings" moving how I want them to.  This was especially important with the external rotations, because I think most people probably just turn it into a little rotator cuff type movement.

Last thing...On shit like external rotations, I need to focus on actually improving the limiting point of the ROM.  I'm realizing that is kind of the entire point.  (I think for me anyways).  Maintain alignment, but then use the load to push yourself a little farther into new territory.