APH-2025-009

Energy System: Mobility

Difficulty: Rebound

Intention:
Some of these sessions are flirting the line between “rebound” and “cultivation.” The choice is yours. I knew I wanted to roll tomorrow as a hard “development” day, so I backed off a bit. You could easily take it the other direction. The bulk of this session though is focused on movement or move-ability rather than creating tension (strength).

Warm-Up:
Bike x 10 minutes [92 calories]

Then,
3 Rounds of the following:
10m Lunge + Alt. Kick + SLDL
3x Hip CARs
10x Air Squats
30-sec 3rd world squat after each round

**Work:**PAIL/RAIL for Hip External Rotation
3x10 Internal Rotation Squat
50x Sandbag Squat [70#]
10x Heavy Lunges [2 x 50#]

Then,
3 rounds
EQI Bench Pigeon Stretch

Resources:

• Mobility Movements