FIT-2025-099

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): 4
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• Bike x 10 minute, easy pace (80 cal)
• CARs, 2 x 5 each:
  • elbow, wrist, knee, ankle

Work:

• PAIL / RAIL
  • Wrist Flexion
  • Wrist Extension
  • Wrist Pronation
  • Wrist Supination
• EQI
  • Wrist Pronation
  • Wrist Supination

Finisher:

• 10-8-6-4-2:
  • Rebound x 10
  • Sissy Squat x 1

Review:

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