APH-2025-002

Energy System: Mobility

Difficulty: Rebound

Intention:

As with the first session, this is tackling mobility, strength, and control; but of the hips rather than the shoulders. You will see that I modified some movements because my external hip rotation is far worse than my internal.

[results and modifications noted in brackets]

Warm:

Bike x 10 min [3.46 mi]

4 x 30/30 rebound/3rd world squat

3 x 10 Lunge + Alt. Kick + SLDL

3 x 3 Hip CARs

10 x banded internal capsule CARs between on each leg [modified to external for my need]

Work:

PAIL/RAIL Int. Rot. Hip (2min passive 10sec ramp to max, 10sec max regression) [modified to external for my kneed]

3 x 10 seated good morning [25#]

3 x 10 Landmine SLDL [25# KB]

3 x EQI pigeon

References:

• Mobility Movements