APH-2025-013

Energy System: Mobility

Difficulty: Rebound

Intention:

Today I was crunched for time, but threw a resistance band in the truck to break this up while on the road for a tournament. The flow is a long warm up addressing mobility in the small joints, followed by a quick pump.

Warm Up:

4 x 30 sec / 30 sec; rebounding and stance-in-motion

3 x 10m Bear Crawl

3 x 10 Wrist CARs

3 x 10 Elbow CARs

3 x 10 Knee CARs

3 x 10 Ankle CARs

PAIL / RAIL Elbow (internal and external)

PAIL / RAIL Knee (internal and external)

Work:

3 x 20 banded bicep curl

3 x 20 banded tricep extension

3 x 20 calf raise

3 x 20 reverse cal raise

3 x 10 banded wrist curl

3 x 10 banded reverse wrist curl

Reference: