add workout

docs/praxes/training/20240414_training.md

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+Bench press is off center towars right arm, need to look into why. 
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+Hints:
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+- may be over strong in right arm due to baby carrying in right arm. Use left arm evenly
+- form when holding baby avoid forward shoulder
+- could be compensating due to right shoulder pain
+- could be middle finger grip on ring guide. Should grip be wider or something? Recommended first finger in the past
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+Focused on shoulder tricep complex at top of arm
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+- band exercises:
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+- pull band from tension at arm front facing followed by extending arm to be parallel with body with straight elbow. Don't let the shoudler rise
+- (another one?) TODO
+- pull down bands with shoulders tucked back. Can also do just standing there without resistance. Or practice hanging on dip bars as well.
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+- 5 to 10 lbs weights in arms straight on the knees, thumbs facing up. starting in the upright squat position then move shoulders up into the Y position in terms of AITY with the thumbs always up
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+- video - stretch the lateral and also the it band against a pole
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+- push ups sliding 1 arm forward and keeping force with both arms
+- also slide arm sideways
+- slide arm sort of out in the A direction in terms of AITY
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+- foam rolling:
+- foam roll always at muscle insertion and "output what is the word" where the muscle ends...
+- triceps end under and around the armpit area and originate in the elbow area
+- there is a deltoid tricep complex overlapping where I am getting new pain (likely from carrying the baby)