Today is the start of my "new" workout program. I decided to go back to Lift-4 for my "main" workout and then do the various corrective workouts and foam rolling workouts from 645 that I did not do when I did the original program. For the Lift-4 workouts, I decided to do the Before Lift-4 workouts, which are basically shorter versions of the type of workouts that you will do throughout the program. So, today was the traditional Chest and Back workout in Lift-4 and the Corrective Shoulders routine in 645.
The chest and back workout in Lift-4 consisted of two blocks of two exercises, one chest exercise, and one back exercise that was done for three sets of 10 reps. In the first block, the chest exercise was a bench press and the back exercise was bent over back flys. In the second block, the chest exercise was a chest fly, and the back exercise was bent over rows. Between the sets, you only got 20 seconds of rest for a transition. Then, you did three sets of push-ups, as many as you could do in 30 seconds, without stopping. Then, you finish the workout with two core exercises (sit-ups or crunches and then prone side bends) that you do for 30 seconds each for three sets. There is no HIIT component in this workout, so it is a bit shorter than the regular workouts (just 20 minutes), but because you have almost no rest between the exercises, you do get a cardio workout.
The corrective shoulder routine in 645 requires a foam roller. If you do not have one they are pretty inexpensive these days and not hard to find. During the 15-minute routine, you foam roll your lats and pecs, then you roll your mid back (basically laying across the foam roller and moving your back but not rolling down too high or low, and then there is a move in which you almost do a crunch on the roller. Between the time you are actually using the roller to work out knots, you do a couple of stretches that will help your shoulders. Those involve setting the roller on end, putting your hand on top, and then lowering your chest toward the ground. All in all, it is a very good routine and definitely helps with shoulder mobility.
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