When paired with the Crossover Symmetry System the shoulders will become stronger and better equipped to handle the following week. That's why pitchers and other overhead athletes regularly perform resistance band exercises to strengthen their shoulders. The first week will eliminate any dynamic shoulder movements to promote healing and allow a full focus on optimizing shoulder position. You should feel strong and stable overhead, and definitely moving pain free. It is recommended for most high school athletes, active adults, and Individuals who experience pain from exercise or sports activities.
. Shoulders are susceptible to nagging pain and injury from overuse, poor posture and function, or lack of strength in the muscles that support the joint. Face the Crossover Symmetry System, have a slight bend in your knees and push your hips back to drop your torso, set your shoulders back and down and pull the cords to your hips. Face the Crossover Symmetry System, have a slight bend in your knees and hold the cords at eye level. Recommended for: Most high school athletes Active adults Individuals who experience pain from exercise or sports activities Athletic Package The Athletic level our most popular resistance package for both male and female users. The Iron Scap phase is optimizes scapula positioning and movement. Each week will challenge the shoulder through increasingly more difficult positions.
Victory Drill Grab a lighter resistant band purple or yellow , cross over the bands and walk back until you have tension on the band. Crossover Symmetry is an ideal piece of equipment for athletes who are looking to develop shoulders that are strong and resistant to injury. The activation and iron scap series each take 3-5 minutes to complete. If you are interested in purchasing a system for yourself, for more details. Pull-Down Drill Grap a higher resistant band red , cross over the bands and walk back until you have tension on the band.
By having an athlete regularly use Crossover Symmetry exercises, the scapular and rotator cuff muscle groups go through a strength-training phase that enhances strength, mobility, stability and improved range of motion. Shoulders are susceptible to nagging pain and injury from overuse, poor posture and function, or lack of strength in the muscles that support the joint. This week will add to the dynamic shoulder movement, however everything will still be limited to pushing and pulling below shoulder height. The recovery phase is an exercise format that uses eccentric movements to strengthen tendons, increase blood flow to the targeted muscles -- perfect for the recovery cycle and healing -- and flush waste by-products out of the muscles. To increase muscle performance and reduce injury, perform the plyometric phase,which increases the rate of firing by the fast-twitch fiber, which ultimately helps with physical strength and performance.
Ultimately, having a stronger, more secure set of scapular muscles will allow one to transfer a greater force from torso through the arms. Tips and Considerations The Crossover Symmetry training system recommends performing five to 20 repetitions of each exercise for each phase. Another important addition to this week is the incorporation of the Strength program post workout. Strength is the true strengthening component of the Crossover Symmetry System, and will be the last push towards ironing out shoulder mechanics and developing the shoulder stability needed to go overhead next week! Exercises are clearly illustrated and have prescribed reps and guidance on choosing the proper resistance. Face the Crossover Symmetry System, have a slight bend in your knees and hold the cords at eye level.
Use the training protocol as a daily dynamic warm-up, workout and recovery training program for best results. Reverse the movement to go back to the start position. The Crossover Symmetry System helps eliminate and manage shoulder pain by strengthening the rotator cuff, helping the shoulder to move more efficiently and provide more stability in the shoulder girdle. Hold this position for 1 second, then add an additional squeeze to pinch your shoulder blades together avoid shrugging and return the cords back to the start position. I have been testing Crossover Symmetry for a few months, and I'm pleased with the equipment. Five workouts that focus on either activation, strength, mobility or recovery are detailed on the accompanying placard. Without bending the elbows, pull your shoulder blades down and raise your arms to an overhead position.
At first, might look like a set of resistance bands. Overall, this enhances your scapular and rotator cuff muscles' firing patterns. If after 30 days, you are not seeing the results that you expected or just do not want the package —Simply return the system for a no-hassle refund. Honestly, I think it is one of the best investments an athlete can make. Crossover Symmetry Basics These exercises have transcended the sport of baseball and have entered the world of CrossFit, functional fitness and physical therapy clinics.
This phase increases blood flow to the scapula and shoulder regions and improves posture, while reducing the risk of shoulder impingement. About the Author Justin Rundle is a certified personal trainer and nutritionist with eight years of experience. Beyond resistance bands, Crossover Symmetry provides everything an athlete needs to properly train his or her shoulders in the gym, on the field or at home. Crossover Symmetry Drills Written by Nichole DeHart If you are a member of the CrossFit community, then I am sure you have heard about the Crossover Symmetry System. This creates balance between the front and back side of the body. The Hip Halo comes in three resistance options to adapt to any strength level.
It is important to scale appropriately and if you are experiencing any discomfort it is a sign to shut it down and return to the previous week. The program starts with some time to allow any shoulder inflammation to resolve and a heavy emphasis on mobilizing the tight muscles around the shoulder. Perform the activation phase before your workout, including a dynamic warm-up. Recommended for: Most high school athletes Active adults Indviduals who experience pain from exercise or sports activities Our Guarantee After 10 years of testing and improving Crossover Symmetry, we know that nearly every person who implements Crossover sees significant results. The Secrets Behind The Crossover Symmetry Training System The Crossover Symmetry training system includes four phases: activation, recovery, plyometric and Iron Scap. Make sure to not shrug your traps and to keep your mid-line engaged no over-extension in the ribcage. These drills are just give an introduction to the Crossover Symmetry System and are some of my favorites for a CrossFitter.