FIT-2025-006

Energy System: Mobility

Difficulty: Rebound

Intention: Some of these sessions are flirting the line between “rebound” and “cultivation.” The choice is yours. I knew I wanted to roll tomorrow as a hard “development” day, so I backed off a bit. You could easily take it the other direction. The bulk of this session though is focused on movement or move-ability rather than creating tension (strength).

Warm-Up: Bike x 10 minutes [92 calories]

Then, 3 Rounds of the following: 10m Lunge + Alt. Kick + SLDL 3x Hip CARs 10x Air Squats 30-sec 3rd world squat after each round

**Work:**PAIL/RAIL for Hip External Rotation 3x10 Internal Rotation Squat 50x Sandbag Squat [70#] 10x Heavy Lunges [2 x 50#]

Then, 3 rounds EQI Bench Pigeon Stretch

Resources:

• Mobility Movements