Workout Update: Lift-4/645 Corrective and Foam Rolling Day 4

Day 4 was a shoulders and arms intervals workout in before Lift-4 and then I did upper body foam rolling in the 645 corrective routines.

The shoulders and arms workout was quick and hard. There are three blocks and then core work. In each block, you do a lifting exercise (shoulder presses in the first, bicep curls in the second, and tricep kickbacks in the third) immediately followed by a HIIT exercise (catchers--low squats jumping into a plank and then back into a low squat in the first, jump squats in the second, and wide plank runs in the third). You do each combination for three sets, with only about 15 seconds between sets. Then, you finish the workout with two core exercises, prayer squats followed by bent-knee windshield wipers). So again, the workout is a pared-down version (about 10 minutes less) than what the regular workouts are like.

The upper body foam rolling routine is an 11-minute routine that focuses on the lats, pecs, upper and mid back, and traps. There is very little rolling in the workout. You pretty much just find a knot in the particular area you are working on and then sit on it (sometimes moving around a little) until the tissue loosens up. But, It helps loosen up pretty much all of your upper body muscles very well.