FIT-2025-095

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): 3

Warm Up:

• Walk (treadmill) x 10 min
  • Single nostril breathing, alternate on the minute.
• CARs, 2 x 5 each
  • Shoulder, Hip, Neck, Thoracic (with ball)

Work:

• PAIL / RAIL:
  • Shoulder Extension
  • Shoulder Flexion
  • Thoracic Extension (over ball)
  • Hamstring extension (back to wall)
  • Quad extension (support split squat with elevated back leg)

Support:

• Walk (treadmill) x 10 min
  • Single nostril breathing, alternate on the minute.

Review:

• Difficulty (1-10): 4
• Performance (1-10): 6