APH-2025-005

Energy System: Strength

Difficulty: Cultivation

Intention:

The goal here is to train and strengthen the spine by bending and rotating it. This is the real spirit of “core strength”, creating tension around and with our spine. Typically grappling, and inactive / seated lifestyles wreak havoc on our ability to do this.

Warm Up:

Bike x 10 min

Spine CARs, 3 x 5

Neck CARs, 3 x 5

Banded Spine CARs, 3 x 5

Work:

PAIL / RAIL spine (flexion and extension)

Banded Russian Twist, 3 x 30 each side

Copenhagen Plank, 3 x 30 seconds each side

Then, 5 rounds of:

10 x single-leg ball slams

EQI sit up (on GHD)

Resources:

• Mobility Movements