APH-2025-022
Strength - Rebound
Austin Haedicke
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