New routine, based around saving my injuries. This look good?

[Justin Buchana]

Currently I have tendonosis in my right elbow, my scapulas have may be winging a little bit, and I have some ac joint issues in my right shoulder. Also my hip flexor is just a little bit tight. With that being said the issues haven't gotten really bad yet just looking to snuff them out before they do. Oh yeah shoulder popping.


I will be doing brook stick, and other shoulder stretches everyday, and hip flexor stretching every other day or so.

QUESTION. Should I do more soft tissue work with a tennis ball, and are there any major changes you would make? I added in the extra back work on squat day to try and fix my winging shoulder blades.

8day rotation, and possibly a rest day thrown in the middle if I am feeling to beat down.

1ATG Squats
Bent over rows
bent over laterals
Push ups plus(just the plus part)
Light weight high rep dumbell extentions for tricep tendonosis.

2Tabata- Blurpees(without the push ups.), and Sledgehammer work.
Rotator cuff work
Soft tissue work.

3Bench press
Dumbell Incline press
(light weight high reps for tricep specific for tendonosis recovery every other week.)
Close grip bench
Single arm dumbell tricep extentions.

4Hiit cardio, followed by a walking another mile.
Soft tissue work.

5Deadlifts
Bent over rows
Hammer curls
ez barbell curls

6Tabata- Blurpees, and sledgehammer work.
Rotator cuff exercises
Light weight dumbell tricep extentions for tendonosis.

7Arnold presses standing
Wide grip upright rows
Laterals
Shrugs
bent over laterals

8Hiit cardio, or normal cardio.
Soft tissue work.