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 thought I would have to take some time off on a recent trip home. My parent’s place doesn’t have any weights so I was planning on just resting and hoping my shoulder healed up.
Being in the backyard I started to mess around with some of the movements from @da_rulk’s #RFTlevel1 course, something I was lucky enough to attend a few months ago. Rulk has an obvious passion for helping people, and it was cool that he started his journey by working to improve the fitness of police officers.
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 a #workout without additional weight 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 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 where the opposite hand is before returning and alternating sides. The movement can be done stationary or while moving. I was surprised by how much it worked my core and quads.
I’m still old, not flexible and uncoordinated, but definitely feel like I can move around a little more comfortably. My shoulder could heal and I kept my conditioning up too. The reward afterwards was getting to eat one of the pomegranates behind me. 🤙🏽 #police #fitness #oldman #trainweeklyorfightweakly #aiea #oahugrown