Workout of the Week: Crippled Complex
Challenging workout focused on advanced leg movements and core endurance. Modification to all movements offered. Mental resilience despite adversity in fitness and life is discussed.
In July of 2023, I dislocated my right shoulder.
Most likely an injury resulting from under-recovery relating to sleep, alcohol intake, nutrition quality, and an excessive training schedule, my shoulder let me know it was time to reassess how I approach aspects of my life.
Medical evaluation eventually revealed a torn labrum and partially broken bone that the joint sits on.
I had an extensive surgery in February 2024 to repair the damage. Recovery would take six months.
One week ago, I simply had the screws and plates taken out that were initially placed to heal the broken bone.
I’m good.
Recovery this time around will be much easier and quicker.
Strategically making my daily fitness challenge this month aimed at the legs, I’m still able to get a physical win daily despite my current condition.
See video for proof when I responded to my dad’s snow angel challenge:
There are always opportunities regardless of circumstance.
This week, you can probably guess the areas of the body that my challenging workout will focus on - the legs and core.
Our balance is imperative for performance and safety. Falls account for a large percentage of injuries across the board with advanced ages being at an exponentially increased risk. Strength training, especially of the legs, is a non-negotiable for individuals who want to maintain functionality and health throughout the lifespan.
In this post, you’ll find several advanced lower body movements that are part of circuit aimed at building skill, muscular endurance, and advanced balance.
Modifications and progression of techniques to build to the advanced movements are discussed and demonstrated with video.
Fitness and physical adaptations are always available to those willing to put in the work. The beauty of plasticity is that we often don’t need to overexert or be extremely uncomfortable in order to create beneficial change, we just need to show up consistently over time.
The process of developing a skill is often more challenging than exertion at a high level for techniques one is already proficient in.
Mental fortitude is required to continue trying something you’re not good at.
Adaption requires initial failure.
Plasticity is not possible without consistent effort.
Can you keep working at beneficial skills you aren’t accustomed to?
Regardless of current condition, we are always able to get something in.
Fortify the foundation and progressively add reinforcements.
Systematic plasticity.
The Crippled Complex was designed with my shoulder in mind but can be used by anyone interested in advancing balance and lower body functionality.
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