Mason on Mason: c/o 23 PG Mason So recaps visit with the Patriots

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The Patriots played host to 2023 PG Mason So this past weekend as the local product took an official visit to Fairfax.

A self-described “floor general, scorer, defender, and facilitator”, So started off his summer strong while running with EYBL Team Melo, earning himself plenty of attention on the recruiting trail. The 6’2 lefty received an offer from Coach English on April 12th, following a strong performance at the EYBL Session 1 down in Orlando, which included an 11 point, 5 assist effort to help Team Melo take down Team Durant, 73-66 on their way to a 4-0 weekend.

In talking with So after his visit, he stated that the coaching staff’s attention to detail, and the academic support that the program provides its student athletes with are what stood out to him most. With respect to the staff’s attention to detail, during his visit, So was taken through a full examination of his game. “The staff showed a video presentation highlighting areas of my game that are strong, and areas that I need to get better at.  The coaching staff liked how I push the ball and attack the basket to score or create scoring opportunities for others. The coaching staff also showed me how to improve my retreat step when defending,” said So.

When watching some of his film, it’s easy to see what the staff likes about him. So excels in transition, pushing the pace and delivering accurate passes on the break. He looks very comfortable shooting off the dribble, and his quick release allows him to get his shot off in traffic. He finishes at the rim with either hand with ease, and has the ability to finish above the rim when needed.

Mason recently transferred to DeMatha Catholic High School (Hyattsville, MD), following a successful stint at St. Stephen’s & St. Agnes (Alexandria, VA) where he helped the Saints capture an IAC Tournament Championship in 2021. DeMatha is the alma mater of George Mason Assistant Coach, and DeMatha Hall of Famer Duane Simpkins, who starred for the Stags in the early 90’s, earning All-America honors. Speaking about becoming a Stag, So expressed excitement about joining the historic program, “My move to DeMatha has been pretty smooth, and I’m looking forward to helping the program continue its winning tradition. Coach Simpkins has been really supportive of my move, and he’s also been teaching about the culture over there.”

So describes his relationship with the staff as “pretty good”, saying that Coach English, Coach Felton, Coach Simpkins, and even esteemed Graduate Assistant Matt Palumbo are in consistent contact with he and his family. As he has grown accustomed to doing, Senior Forward Josh Oduro served as the visit host, and while Josh undoubtedly provided Mason all the necessary guidance and knowledge to enhance his visit experience and the Patriot’s program, he did not succeed in teaching So how to ruin a steak, which surely warmed Coach English’s heart. “I get my steak cooked medium” said So.

As for next steps, So says he would ideally like to wrap up his recruitment in the coming weeks, “My timeline is flexible, but I plan to make a decision after the live period.” The “live period” he is referring to begins this weekend June 17-19, and continues the following weekend, June 24-26. So will be competing with DeMatha both weekends in the DMV Live sessions, which will take place at DeMatha.

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  552. If doing rows seated, regulate the seat to the correct peak so your
    chest is in opposition to the pad and you’ll row comfortably.
    For taller lifters, you can even do Hammer Seated Rows standing as properly.
    Lower the seat out of the means in which and find a snug position on your feet to stand.
    Lat pulldowns are an alternative train for again power, effectively targeting the back
    muscular tissues and bettering overall again health. Meadows
    rows are an alternative train for back strength,
    targeting the again muscular tissues and selling muscle development and development.

    Incorporating these alternatives adds variety, reduces the danger of
    harm, and nonetheless successfully targets the again muscular tissues.

    Whereas it could be gratifying to be taught a new train, it’s additionally
    nice to be able to familiarize yourself with one after
    just a few minutes of use. Renegade rows are a method more full-body exercise than pulldowns and work your lats together with
    virtually each different muscle in your body.

    You can do this exercise with a large, narrow, underhand, or overhand grip and likewise utilizing a V-shaped deal with.
    But, to keep away from back strain, don’t enable your lumbar spine to spherical when doing
    this exercise. There are also special anchors you should buy
    that you can bolt to your ceiling.
    In addition to that, it’s also a fantastic exercise to help enhance your pull ups.
    To kick issues off, if you want to make the traditional dumbbell row harder, a easy method to
    do is to add a pause on the prime of each rep. Since I Am unsure which one you’re referring to, I Will list a few exercises that mimic the movement and I Will specify if you
    can do them with one arm or not. This takes many of the stress
    off your decrease again and likewise allows you to work one
    side at a time, so you can establish and repair any left to right strength imbalances.

    The cause being is that this exercise has a really related setup
    to the bent-over barbell row; nonetheless, your hands are in a impartial place versus pronated.
    Inverted rows are a compound horizontal pulling motion the place the exerciser
    suspends themselves chest-up from a bar or similar object.
    This allows for them to quite actually row their own body – appearing
    as an efficient substitute in conditions the place no
    barbell or other types of gear are present. In comparison to bent over rows,
    the T-bar row locations a larger emphasis on the
    latissimus dorsi and targets the back stabilizer muscle tissue to a barely higher extent.
    Pendlay rows are very comparable to bent-over rows, however they’re a little easier in your lower
    again. With Pendlay rows, you set the bar down on the
    ground between reps, giving your again and grip a short relaxation.
    That’s why I’ve taken the time and effort to carefully choose alternative exercises
    that truly follow the same motion sample as the original.
    The muscle fibers of the lats run diagonally from the armpit down toward the decrease back
    and hip. The greatest grip to work the lats and mid
    traps is an overhand grip, simply wider than shoulder width.

    Even so, it is probably safer to get a reasonable resistance
    band anchor to avoid any problems. Resistance bands are versatile items of fitness gear
    which are mainly elastic cords. One potential downside is that
    you just need an elliptical machine to do that train. That means either investing in your individual elliptical machine or joining a fitness center.
    Both hammer Power machines and free weights have their
    pros and cons. The trapezius, often known as the traps,
    is a kite-shaped muscle that covers the top half of your mid back.

    The inverted row is a barbell bent-over row different
    that focuses on the lats for athletes, bodybuilders, and sporters.
    This barbell row alternative entails preserving the bar stationary on a rack, going beneath the bar, and rowing your
    physique in an upward position, to and from the barbell.
    The inverted row truly is considered one of the best actions for
    training the again and serves as an excellent cable row machine various.
    All you need is a bar of any type mounted at waist height to carry out this activity.
    Resistance band rows are a wonderful rehabilitation train for
    those with an injury, especially since you’re in an upright position. They are an excellent priming exercise and may help you
    learn to row accurately by working on engaging your shoulder blades.

    The downside with barbell bent-over rows is that there is
    a tendency to do them with a rounded again. This places an incredible
    quantity of stress on the spinous ligaments and intervertebral discs.
    You can push your self as hard as attainable, and the
    one thing that’s going to get drained and fail, are going
    to be the goal muscular tissues somewhat than other supporting muscles.

    If you have entry to a Lat Pulldown machine, Shut Grip Lat Pulldowns can work as a strong Single Arm Dumbbell Row various.
    If you don’t have a detailed grip attachment, use a good underhand grip on the straight bar.
    You can sit or stand, have your chest supported and row ridiculously heavy weight.
    If you might have entry to certainly one of these machines they will function a superb sub for Dumbbell One Arm Rows.

    An Inverted Row is a superb body weight various for a Chest Supported Row.
    It’s additionally a fantastic option for beginners
    as it’s simply modifiable relying upon the angle at which you set up the row.

    As such, the next substitute workout routines to the
    barbell row are those who possess the closest attainable similarity in all however name and equipment
    used. If you cannot do pull-ups, progress by utilizing a pull-up machine, lat pulldown machine,
    or long loop resistance bands for assistance. This exercise is performed on a machine that lets
    you row the load in course of your abdomen. This train is carried out on a Smith machine, which is a guided barbell.
    This train is also just like the bent-over
    barbell row, but you solely use one dumbbell at
    a time.
    Altering up your exercise choice could make your program extra enjoyable and versatile.
    It can additionally be useful to have different exercises to fall again on when you are
    touring and coaching in a new area or if the equipment required
    is in use and you are brief on time. One Other useful development is to do negative
    pull-ups, where you carry out solely the eccentric (lowering phase).
    Stand on a bench or field to carry your body weight above the bar
    and decrease your self as slowly as you can.
    The below video does nevertheless present that you could increase a
    regular bench with using boxes/platforms to permit you to nonetheless perform the seal row
    without needing custom gear. When utilizing the cardio rowing machine you will also have interaction this similar muscle but unless
    you row on the heaviest resistances, lots less.
    This machine will focus slightly extra on strengthening your leg muscle tissue and
    fewer on bettering cardiovascular health.
    If you would possibly be addressing an imbalance, start together
    with your weaker arm, then match the amount of weight
    and number of reps with the stronger arm. The Meadows row is
    a unilateral row performed with a barbell and a landmine.
    It was made famous by former IFBB pro bodybuilder and world-renowned coach,
    John “Mountain Dog” Meadows. This train permits you to prepare onerous and heavy without overly fatiguing your lower again and core.

    Compared to a barbell row, the inverted row is more practical and
    locations less strain on your decrease again. To carry out
    inverted rows, the exerciser will droop themselves dealing with upwards beneath a barbell, railing or similar object slightly larger than arm’s length over
    the ground.
    The machine allows for exact management over the load lifted, ensuring proper form and reducing the risk of
    damage. It additionally presents a selection of grip choices, allowing for various muscle groups throughout
    the again to be focused. These workout routines supply different benefits for muscle development and energy, and may be carried out with numerous
    equipment. By including these alternatives to your exercise
    routine, you’ll find a way to add selection, scale back the danger of harm, and still effectively goal the again muscular tissues.
    However, one of the best different to bent-over rows for your
    back is the T-bar row (or supported chest row should you don’t have a T-bar).

    It successfully isolates your again muscular tissues by avoiding an extreme quantity of
    enter out of your lower body.
    This muscle originates on the decrease two thirds of the backbone, as properly as the
    lower third and fourth ribs and the bottom of the scapula.

    As a former fitness center proprietor and certified personal coach I’ve been programming each of these strikes with everyone from novice weightlifters
    to aggressive bodybuilders, with nice results.
    The bent over row has been a mainstay of bodybuilding exercises to develop back thickness for many years.

    We have been training weighted calisthenics for years, and we have been in lots of competitions
    round Europe. We are not here to demonize any exercise, and bluntly changing them with a safer various just isn’t all
    the time the greatest way to take care of the state of affairs.

    Changing the exercise would possibly allow you to dodge the pain, nevertheless it doesnt
    tackle the underlying issue. She holds a BSc in Exercise
    and Sport Sciences and a Master of Research in Well Being
    and Wellbeing from the College of Exeter. She is on a mission to help folks live a satisfying, impactful life through fitness and life-style.

    We’ve delved into body weight workouts such because the inverted row and methods designed to right muscle imbalances like those achieved with the
    single-arm dumbbell row. Since the bent-over row engages the
    lats, we determined to spherical out this listing of best bent-over barbell row alternate options with an exercise that
    targets the lat more immediately. A lat pulldown is
    classified as a vertical pulling movement that’s much like pull-ups.
    It’s a popular back train generally paired with a horizontal
    row, corresponding to a bent-over row, dumbbell row, seated cable
    row, and so forth. Bent-over barbell rows, dumbbell rows,
    seated cable rows, inverted rows, and resistance band rows
    are efficient alternate options. Begin with pull-ups or lat pulldowns,
    then perform seated cable rows, rope face pulls, single-arm dumbbell rows, and back
    extensions.
    It Is a compound train that targets the upper back and decrease again in addition to the biceps to aid within the pulling movement.
    Single-arm dumbbell rows allow for concentrating on the back muscle tissue individually,
    improving general energy and form. Incorporating Meadows rows into your exercise routine presents
    several benefits. By focusing on the again muscle tissue
    from a unique angle, it helps to stimulate muscle development
    and improvement. The train additionally improves total back energy,
    stability, and posture.
    This train is similar to the bent-over barbell row, however you use adjustable dumbbells instead
    of a barbell. Setting a bench to an incline, you’ll simply lean towards the bench, chest first, and row.
    Dumbbells are needed for this exercise so as to clear the bench and get a
    full contraction and the angle that you just set the bench at will determine what
    space of the back you’re employed.
    Some of probably the most easily adjustable and accessible workout routines are
    body weight ones. For the inverted row, all you need is a stable equipment and your individual physique.
    It’s an excellent various as a result of it mimics the motion of the barbell row,
    except you are pulling your body up instead of the weight.
    The single-arm dumbbell row can help expose these weaknesses and improve them.
    It’s typically carried out on a bench to supply more stability and let you pull a heavier weight.
    A well-liked pulling exercise that you’ve likely
    seen within the gym and perhaps even carried out yourself is the barbell row, also recognized as the bent-over row.

    The variable resistance of the band makes this a late part loaded train, the place it will
    get tougher as you pull. This permits for a really forceful
    contraction on the end of the rowing in movement.
    All you want is something like a TRX suspension trainer, some gymnastic rings,
    or just a waist-high bar that’s sturdy enough to hold your body weight.
    This rowing exercise is easy in your decrease again and engages your glutes and core, making it very functional and time-efficient.

    References:

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