FIT-2025-091

Overview:

• 8-Week Focus (July - Aug):
  • Re-emphasize sport (BJJ) sessions 4 days / week. Fitness sessions should focus on rebounding (2x), and leave one day for creativity / hard days with Ollin.
• Weekly Objective:
  • Fitness sessions should include neck / spine work, animal movements (Budokon), and hamstring stretches.

Assessment:

• Sleep Quantity (hours): 7
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 2

Warm Up:

• 25m each:
  • Rebound (forward)
  • Lunge + Cossack Squat
  • Rebound (backward)
  • Lunge + Kick + SLDL
  • High Skip
  • Cartwheel
  • Slow Karaoke (L)
  • Slow Karaoke (R)
• Walk (treadmill) x 10 minutes
  • 5:5 breathing cadence
  • Alternate between:
    • Both nostrils
    • Right nostril only
    • Both nostrils
    • Left nostril only

Work:

• PAIL/RAIL (banded):
  • Shoulder (extension)
  • Shoulder (flexion)
  • Spine (twist)
  • Spine (flexion, from negative to target hamstrings)

Support:

• Walk (treadmill)
  • Backward, at incline

Review:

• Difficulty (1-10): 5
• Performance (1-10): 5