Hi everyone my name is mike i am 14 years old and i would like you to help me with some things in my workout.
Firstly a little bit of background so you know where i am coming from most of my life i have been doing martial arts(since 6) starting with tae kwon do and then bjj and mma .It was recently when i found your site and decided to start training this way.Since stoping martial arts(4 months ago) i am working out only with bodyweight exercises(push ups,pull ups,handstands etc) my top numbers for these exercises are:
68 push ups
15 pull ups
10 chin ups
Also i should let you know that i had 3-4 shoulder subluxations in the past which was a problem.Went to the doctor he ordered and MRI and the MRI sawed hill sachs lesion and maybe and bankart lesion.Doctor told me not to worry because i hadnt tear anything and that i shouldnt do a surgery and i didnt(he said to just rest it for 1 month and then workout normally ).Now about 3-4 months after that i am training again normally and train my shoulder my own(since he didnt sent me to a physical therapist and btw i think i have done a very good job:P)
So with some help from this forum some other things i created a more structured routine than what i was previously doing:
Warm up: 5 min jump rope
joint circles(shoulder.wrists)
stretching
some shoulder exercises for stability
wrist push ups on a wall(to take care of the wrists)
skin the cats on bar
main workout:elevated push ups 3 sets 10 reps
pull ups 2 sets 7
l sit progression(currently at tucket l sit) 3 sets 6 sec hold
wall handstand push ups 2 sets
chin ups 2 sets 7
bridges 5 reps 2 sets holding each rep for 3 sec
PREHAB:scapula exercises(scap push ups-shoulder dislocates) 1 set each 10 reps
wall extensions 10 reps
Cool down:stretching
I am planning to do this 3-4 times a week
at least until i get money for foundation 1
opinions?
btw sorry for the long post
and thanks in advance for your answers:)