APH-2025-022

Strength - Rebound

Austin Haedicke

reboundstrength

training-log-personal

149 Words | Read Time: 40 Seconds

2025-01-21 17:38 -0800


Energy System: Strength

Difficulty: Rebound


Intention:

Continuing our weekly cycle, we’re back to the hips with some familiar exercises and the patented long warm up. The hypertrophy or strength portion of the workout uses unilateral (one limb / side) movements to assess strength in the space we’ve hopefully created with the mobility work.

Warm Up:

4 Rounds of:

  • Rebound x 30 sec.
  • Alternating Kicks x 30 sec.
  • Deep Squat x 30 sec.

Then,

Hip CARs, 3 x 3 each side

PAIL/RAIL Hip External Rotation

PAIL/RAIL Hip Internal Rotation

Negative Step Up (slow descent) 1 x 5 each side

Negative Lateral Step Up (slow descent) 1 x 5 each side

Work:

Bulgarian Split Squat, 12-8-4 [30#]

ISO Ramp, Hip External, 3 x 5 each side

Single-Leg Deadlift, 3 x 10 each side

Coassack Squat, 3 x 5 each side

Banded EQI Hip External Rotation

Resource:

  • Ollin BJJ Support, Movement 13