FIT-2025-094

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): 8
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 2

Warm Up:

• CARs, 2 x 5 each:
  • Wrist, elbow, knee, ankle
• Rebound, 4 x 100

Work:

• PAIL / RAIL elbow (band):
  • Supination / Pronation
• PAIL / RAIL knee (band):
  • Internal / External
• Radial Curls (band), 2 x 10
• Ulnar Curls (band), 2 x 10
• EQI Box Step Down (30")

Review:

• Difficulty (1-10): 5
• Performance (1-10): 7