APH-2025-016

Energy System: Mobility
Difficulty: Rebound

Intention:

This session was meant to develop hip mobility, leg strength, and foot / ankle awareness. I took a decent slice out of the original volume in order to keep the session to 60 minutes for myself. Part of personal focus for the year is to be more intentional with training intensities, namely so that I can conserve “hard” training for a couple grappling days per week. Everything else should be in support of, not in competition with that.

Warm Up:

10 rounds of:

• 8 bike calories
• 30 seconds rebounding
• 30 seconds deep squat

Then, 3 rounds of:

• 10 x cossack squats
• 10m duck walk
• 10m lunge + kick

Work:

Superset:

• Lunge, 5 x 20
• Step-Up, 5 x 20
• Hip CARs, 3 x 3

Results:

• Lunges at body weight, step-ups at 12”, 20”, 24”, 24”, 24”

References:

• Mobility Movements