2024 - 12 - 21

Energy System: Mobility

Difficulty: Rebound

Photo by Ginny Rose Stewart on Unsplash

Intention:

Today’s session focuses on addressing specific areas of need I have for mobility, hips and thoracic spine. Due to work obligations my training schedule was shuffled, so this is again a minimal approach spread out throughout the day to makes sure at least some work gets done.

Warm Up:

Supine Shoulder Swim, 3 x 10

Prone Shoulder Swim, 3 x 5

Work:

Deep Squat, 15 x 1 min

Chair-Assisted Forward Fold, 5 x 1 min

Results:

Not for time, spread out throughout the day.

Reflection:

What worked well: I really like the “shoulder swims” because they are essentially the forward and backwards parts of shoulder CARs, except the floor limits compensation in the hips (as when you’re standing). Similarly, the chair assist makes sure my back isn’t rounding and compensating, and it’s a more gentle stimulus on the hamstrings.

What didn’t work: I didn’t plan this session until later in the day, so volume suffered some. A true minimal, “grease the groove” approach would have started earlier and accumulated a bit more.

Plan for next time: The only sessions I planned ahead on this program were the Friday builds. Overall, from a recovery standpoint the flexibility in scheduling has been helpful, but occasionally inertia wins.