APH-2025-026

Energy System: Mobility

Difficulty: Cultivation

Intention:

This session was step up in difficulty. It probably could have been considered “development” if pushed a little harder. Though, my perception was a bit skewed, packing 3 training sessions into a 12-hour period to make up for scheduling lapses.

Here we’re back to working on the spine via FRC things as usual in the warm up. The work section focuses on twisting the spine and lateral bending. If you’re tracking with last we week, we’ve flip-flopped a bit from “resisting movement” (EQIs) back to “moving with resistance.”

I modified the cobras and drop-ins to work from my knees because I know I have a stiff thoracic spine, so these kind of movements overly target the TLJ (thoracic-lumbar junction) rather than the thoracic spine itself. Working form my knees targeted the appropriate segment and also “felt safer” while providing the desired dynamic implementation (like lowering yourself into a negative).

Warm Up:

Dead Hang x 2:00

Thoracic CARs, 2 x 5

Spine CARs, 2 x 5

Neck CARs, 2 x 5

PAIL/RAIL Spine Extension

PAIL/RAIL Spine Flexion

Banded Cobra, 2 x 5

Spine Drop-In, 2 x 5

Work:

Side Plank taps, 3 x 5 (each side)

Suitcase Carry, 3 x 20m (each side)

Bent Knee Hollow, 3 x 20 seconds

Twisting Stiff-Leg Deadlift, 2 x 10

GHD EQI Sit Up, 1 x fail

GHD Superman Hold, 1 x fail

Results:

Austin

• Suitcase Carry (70#), Twisting Deadlift (55#)

Resources:

• Ollin BJJ Support, Movement 15