Feeling the inevitable aches and pains that come with being 46 made me reevaluate a lot of things in my #training routine. I was having really bad shoulder impingement (thanks #jiujitsu) and had to reduce my mat time to once per week or less.
I started to mess around with some of the movements from @da_rulk’s #RFTlevel1 course, something I was lucky enough to attend at the beginning of Summer. It has since become a staple of my routine, particularly when I have less than 30 minutes to get a workout in.
I was pleasantly surprised that my shoulder impingement didn’t affect my ability to do the 9 movements. Prior to the course I never gave much thought to doing bodyweight workouts because I thought it would be “too easy,” especially since I’m so light. Well, I couldn’t have been more wrong! 😂 Additional benefits are not needing any equipment, the minimal space needed and the ability to scale and modify for physical limitations or injury.
The #sitthrough is probably the most known of the RFT movements, and I think also looks the coolest. 😎 It is a wrestling based movement that Rulk modified slightly to mitigate stress to the shoulder joint. The knee is one of the primary reference points and it moves to the area where the opposite hand is before returning and alternating sides. The movement can be done stationary or while moving with one hand lifting off the ground or remaining in place. I was surprised by how much it worked my core and quads.
I’m still old, inflexible and uncoordinated, but definitely feel like I can move around a little more comfortably. My shoulder could heal up and I didn’t have to sacrifice my conditioning. 🤙🏽 #police #fitness #oldman #trainweeklyorfightweakly #aiea #oahugrown