Airlie Fitness

This weekly workout split is designed to restore structural balance, increase blood flow to the rotator cuff tendons, and prevent subacromial pinching by strictly applying a 2:1 pull-to-push ratio 1-3. To achieve this, the routine uses dumbbells instead of barbells to allow a shoulder-friendly neutral grip 3, utilizes restricted range-of-motion pushing variations 4, and pairs every pushing set with two pulling sets 3. Daily Warm-Up & Mobility Sequence (Perform before EVERY workout) These...

Classic shoulder impingement (or subacromial pain syndrome) occurs when soft tissues, such as the rotator cuff tendons, the long head of the biceps tendon, and the subacromial bursa, are repeatedly compressed within the narrow subacromial space beneath the acromion 1, 2. The primary biomechanical patterns that drive this painful pinching include: 1. Disruption of Scapulohumeral Rhythm In a healthy shoulder, raising your arm requires highly coordinated movement between the arm bone (humerus)...

Free Weights or Machines? The question eveyone thinks they know the answer to, but it's not that simple. Read on..