Just hang shoulder pdf download

Having functional joints lets you assume the necessary positions with ease and subsequently have fun doing everyday physical activities, as opposed to being uncomfortable and seeing them as chores. Essentially, it comes down to enjoying a better quality of life and potentially being active for longer. But having a sound structural base will probably serve you well in everyday movement scenarios and more risky competitive environments.

Mobility is one of the foundational traits of high performers. Joints that move well, perform well. In my case, mobility and movement is kinda a part of my job. I also have health conditions that can significantly impact the health of my joints. Your best bet is to start with 10 minutes a day, just focussing on one or two areas. Play with a few exercise variations for a few minutes each, get that particular challenge up to an acceptable level, then move on to something else. As you become more comfortable, you learn more about your body and you start to experience the benefits of mobility training, you then might start adding in mini movement breaks, longer mobility sessions etc.

The majority of the mobility exercises listed below can be done with little to no equipment whatsoever, which is a great thing. That being said, there are a few inexpensive items that can make things easier for you in decreasing order of importance :.

Essentially, used to free up areas of tension and make you swear like a trooper. You find a tight spot, apply pressure until it releases. Kelly describes them as the sniper approach, whereas the foam roller would be more of a shotgun. You can buy branded ones to support your favorite mobility companies, but I find tennis balls, lacrosse balls and kids bouncy balls work just fine.

As above, but more of a global attack. They get a bit of flack these days, but I still find the roller really useful. I like the harder varieties to really get in deep and straighten all those fibers out, as opposed to the squidgy foam rollers that crumple under my puny yet surprisingly unyielding quads. Used to apply traction to the joint and add a little resistance duh! My shoulders would be a complete mess without them…. I have a cheap set of thin ones that can be used to work the rotator cuff, and then some thicker bad boys for traction work.

Great for getting deep into the shoulders, wrists, hips, and ankles and freeing up the grizzly bits. Used to wrap your joints, helping restore sliding surfaces and magically freeing up tight areas. Voodoo, because no one knows quite why it works. Just that it does…. I have a pesky recurring wrist injury, and strapping it up with this is my go-to whenever it flares up too bad. A fancy device that can be used for myofascial release, or fight off zombie invaders.

How to improve mobility and take your movement game to the next level. The shoulder joint is a complex space, prone to impingement, stiffness, and all kinds of other nasties. Ah, my old nemesis — the T-spine. No area of my body likes to get as jammed up as this bad boy. Another area of the body that often gets neglected. Lower back pain is one of the number one causes of frustration and subsequent road rage in the western world. Spend a long time sitting?

Those once mobile hips of yours are no doubt a little stiff, making it harder for you to get in a good deadlift position — not to mention looking cool in full lotus whilst you meditate namaste. Time to loosen those hips up and make things flowy again. Keep in mind, many knee issues are a result of upstream hips and downstream ankle, calve problems, so be sure to check out those two sections too.

Your base. Your solid foundation that everything else is built upon. While hanging from the bar, pick a target and reach with a foot to touch it. Imagine you are hanging from a branch and need to find the next foothold. Use some momentum from swinging if you want. Playing with all the above movements is a surprisingly good challenge to strength. I stopped doing pull-ups for a few months in favor of just playing around with hanging and swinging, and then did a pull-up test and hit 17 which for me is better than usual.

See how long you can just hang with your full bodyweight. Or hang for 30 seconds, try a pull-up, then 30 more seconds of hanging, and another pull-up. This progression is recommended by strength coach Dan John, who says five is a respectable number. You can perform similar versions all of the above movements with one arm. And more. With one arm free, you are now free to reach for targets or imaginary branches with the free hand. Notice the rotation that happens in the hanging shoulder.

Explore reaching forward and back, as if you are reaching to monkey bars. Make sure to use lots of support from the feet to stay safe. If you are feeling comfortable with all the above movements, and you are confident in your strength, mobility and coordination, you are ready for the final test: find some monkey bars at a playground, and try to get across as fast as a third-grader.

You can click here to read more blogs from him. If you have a question, suggestion or a link to some related research, share below! You must be logged in to post or like a comment. Posted in Shoulder. Written by Todd Hargrove.

Kinda disturbing, but interesting. Lighten your weight Unless you have excellent grip strength and overall fitness, most of the movements described below will be easier and more productive if you find some way to reduce your effective bodyweight. Mess with hand position Experiment with different hand positions to find the one where you feel most comfortable and strong.

Play with scapular movement Now that you are hanging, notice the work of the muscles that control the scapula. If you do, let me know how it goes. While it looks cool, I am definitely a man of simplicity. If you're a lifter than you may have unintentionally been training your neck. A lot of powerlifting and bodybuilding moves that work your shoulders and upper back, influence the size and strength of your neck. Part of this reason is that most powerlifting moves attribute to neck size, the other part is that their dirty little secret is that they actually do often target the neck.

The following are all good exercises to support a neck workout. I say support because you don't want to do these alone if your target goal is to maximize the strength and size in your neck. However, these absolutely should be implemented in your routine. Letting out a big scream to show off your accomplishment, and to prevent your lungs from collapsing under all that pressure. The shoulder press is one of the best compound lifts you can do for your neck.

It helps work your shoulder, traps, your core, and of course your neck. So pick a weight you can do 5 times in each set, and do 5 sets of it. The deadlift is another workout that can help you can a huge neck and this is due to the strain that it puts on your traps.

When you pull the weight up, your traps are under a lot of strain to keep you upright and keep your shoulders in place. During this time your traps are being torn and getting ready to be rebuilt and to grow. The heavier you can go without injury, the better for your growth. The same bet here, 5 sets, 5 reps, go heavy or go home, and if you workout at home, go heavy anyway.

For this workout whether you want to use the barbell, or individual dumbbells or the trap bar, just pick up some heavyweight and shrug away, making sure to squeeze and hold on top. Same here, 5 sets but a rep range of 8 to 15, or in my preference, to failure. More shoulder work!

The next workout that you should be doing already anyway, is lateral raises. You grab a pair of dumbbells, leave them at your side, and then lift them like you are a bird flapping your wings. Some may disagree, but based on personal experience, this is the best trap workout there is. When I did this consistently I have seen my trap size increased dramatically, and influenced my neck size as well.

The way I recommend doing it is setting a daily goal of reps you want to do then do each set to failure until you get to, or beyond that number. Increase the number of total reps you do in a workout daily. Then track your neck size as you go. Here is an example of a chart you can use, you can download it here: Neck Log. This way you can track your daily reps, your goals, and your neck size as it improves. Within a month of doing this, you should be able to add some good size to your neck and you will see it looking a lot more solid.

If you belong to any one of those sports then you absolutely need a strong neck. If you had to pick absolutely one workout you should do the Wrestler Bridge. This workout will work every aspect of your neck from strength, size, flexibility, endurance, and aesthetics in every direction possible.

The top 5 recommended for you guys is the neck-up wit weight , the bridge, the harness, PlateLoad Machine, and the compound lifts. I mean the guys who want to train daily to look like Greek Gods, whether it's for self, for ladies or lads , and whatever other motivation you may have. Because of this, you want to rest your neck. So I recommend working it, at the maximum, every other day. For you guys you can have the pick of the litter, you can do any workout on the list, the one I recommend is neck bridge or plate load machine.

For CC scans and how to do them check the attachments at the end of this file, they explain so much better than I could. How you use them is once you've made them like the tuts have said to do, you then tilt them a little bit so it does actually look like a scan. To make it even more believable put some paper in the scanner dark shade if you must , scan it and open in photoshop and then put the shopped CC scan of the front onto it and then do the same with the back, then send the scans to them via e-mail or post.

Same goes for utility bills can be got through trashing or your own, and then edited in PS. Do not use the same designs when making your CC scans, otherwise it will become too obvious.

To give you a head start on mastercards what I recommend for n00bs to go for I'm giving you a globe hologram image so you won't have to buy them in IRC; unfortunately all of my visa hologram pics are shit, but I'm working on getting a good one soon.

VISA hologram pic coming soon! Carding whilst on the job Getting CC, CVV, CVV2 through use of mobiles Believe it or not giving your information out to anyone anywhere is not a wise choice, you can not trust anyone in this day and age. Yes there are carders working on the inside in places where there are a lot of people around flashing off their plastic cash and using them freely without a care in the world. The most common of places for a carder to work at are brand label clothing stores such as Limey's, Charlie Brown's and all the other trendy shops.

Ever noticed when yourself or someone else has paid at the desk with a debit card or credit card that they bring out a keypad from under the desk, then put your card into it and have the buyer input the pin? Think again when they take your credit card and go under the desk with it to get the keypad, they are doing more than just that; just because they're not taking the card and running off with it does not mean they're not stealing your information.

A friend of my dad used to card and work in a clothing store, he used to have a piece of play doh stuck under the desk and he used to press the card onto the piece of play doh, unfortunately he began doing it too much and because he'd gotten away with it so many times he became careless and got caught out by a co worker and from what I know he is still doing time.

The moral is, be careful with the play doh method. The unfortunate thing is you can only get the full info of 2 cards at the max, and you don't know exactly if you're pressing over the info of another card already put on to the play doh. Also you can't get the CVC through this method, I was just giving a classic example from the olden days.

But there is a new wonderful invention called cameras, video recording, and mobile phones and they are even all Big Carding tutorial. It's best to test it out 1st and have a camera on your phone that is at least over 2 megapixel and allows long enough video recording times. The phone is set to video record and on a lighting if needed, and taped underneath the desk for you to record both sides of the card for all the information you need, as well as being quick you can get a lot more than 2 on, depending on how long each recording lasts, you may need to start more than one recording.

You need good reason to be going under the desk to get the chip and pin machine, so make the desk look cluttered up and put shit in the way of everything, such as coat hangers and various other items; or you could just flat out bullshit the customer and say that the chip and pin machine on the desk isn't working so you need to get the other one, take their card and then go under searching the desk and quickly show it to the camera phone and then get the chip and pin machine and put the card in it and then hand to the customer to put in their pin as normal, unaware you have a CVV2 to later use when shopping online.

Skimming whilst on the job For skimming you'll want a mini portable MSRM reader that can be fitted on your waistline belt or of course once again under the desk, if you're a cashier. But you'll also want a MSR writer if you plan on writing the tracks to an embossed CR piece of plastic later you can make these yourself but embossers are expensive and it's an expensive procedure, so wait a while until you do that yourself and buy them from IRC be careful, people like to rip with plastics, or you'll get shit quality if you don't watch out.

If you plan to just sell the dumps on IRC then that's fine, but you'll still need the PIN as well, so if you're a waiter you can get a cheeky peek at them putting their pin into the chip and pin device while you keep hold of it slightly have them put the pin in while they're sat down and you're standing up. It's much easier to skim in a restaurant rather than clothing retail, as you don't have to think it out and set it up as much.

You can keep the MSRM in your front pocket of the uniform you're wearing and pretend to be giving the card a clean on the sleeve bullshit and say the device won't read it , while really you're giving it a swipe into your reader.

This way the person doesn't even get suspicious because you don't take their card out of sight with them. I guess you could do that technique with clothing retail too when you get their card in your dirty little hands, but peeking for the PIN is harder or you'll have to have a friend shoulder surf for it or if they're on the next register have them use a sony cyber shot c camera phone and pretend to have them talking on the phone while really they're recording the person next to them putting in their PIN; cybershots are really inconspicuous looking with their cameras and VERY clear [5mpixel].

I'll go into detail what to do with the dumps you have later in the instore carding section. Trashing Trashing for receipts and credit reports pretty outdated although still works Ever heard the expression "Another man's trash is another man's gold"?

That's exactly what this is. You'd be surprised how many people haven't heard of a paper shredder or bonfire. All on forms people couldn't be bothered to dispose of properly because they thought they were JUST old records.

Again carders wok on the inside again for when they want to do trashing, a lot of janitors wear rags but you'd be surprised how secretly rich most of them are along with the other shit they steal from work as well. But also from this if there is not enough info for you on the forms then there is definitely the phone number of the mark on the form that they've scrapped; almost always, and if not then there is enough info on their to look them up in the phone directory.

Then of course you use social engineering skills over the phone to get the extra info that you need. If you know of a store that is not carbonless, then go trashing in the bins at the back of the store for the receipts with the credit card details on it. Phishing over the phone Phishing over the phone for details Ever had telemarketers ask for your credit card info over the phone? Believe it or not there are people actually stupid enough to fall for these obvious scams.

Even more people fall for this if they believe that the caller is from the credit card company itself or part of the secret service or credit fraud investigations; the FBI, CIA and police have nothing at all to do with credit card fraud believe it or not. If you sound professional or part of an important group such as investigations then people are more likely to comply with you if they believe that their card has been used for credit fraud purposes and have to give their credit card info and billing address for verification.

The best time to call up the mark is when they are at work as it'll take them by surprise and they'll be wanting to get it sorted asap so that they can get back to work. Also if it's "serious" then the secret service don't wait for you to finish work before they question you.