Tucker: Better Call Paul

Through this whole ordeal of trying to fix my injuries, I’ve been communicating with team mate Paul Oneid on what hurts, what helps and he’s been trying to figure out what we need to do to fix it. He’s given me a few good protocols so far to help with each issue that comes up as we go, and this last time he hit the nail on the head. He’s got me doing all sorts of stuff for my tight psoas and jammed hip, and now we are working our way up to the shoulder and elbow region.

He had me do some “Shoulder centration” drills, which are basically the first couple parts of a Turkish Get Up. Whenever I would get in that position in the past, I would allow my shoulder to push forward in the joint and it would cause pain and irritation. It’s essentially just being conscious of keeping the shoulder back a little bit farther, and using the muscles that are involved better to keep it in the center of the shoulder joint, rather than pushing out…. Funny that such a small change could make such a difference, but that little cue was all I needed. After doing it a couple times correctly, I felt my pec, shoulder and upper back on the right side like I’ve never felt before. That’s the shoulder that’s been weaker since I hurt it playing football in high school, and that’s also the elbow that has tendinitis. I’m still working on it, but the whole area feels different after just a few of these workouts.

Part of the workout he sent me started with McGill Big 3, couch stretch (tibia against the wall with one foot forward to stretch the quad), kneeling side plank with abduction, tactical frog, shoulder centrations, cossack squats, hip airplanes, rear delt rubber band complex and a few more. He wanted me doing one half before upper body workouts and the other half before lower body workouts, but I spent the week doing the whole thing instead of any weight lifting just to get it down and see what was a good addition and what didn’t seem to help…. Even though no weight lifting was involved, just doing all those exercises for an hour plus a few days a week was tough! I was hungry after each workout and my body feels better already.

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Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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