APH-2025-028

Energy System: Mobility

Difficulty: Rebound

Intention:

We’re back to focusing on the smaller joints, the knees and elbow, which are more sensitive than the larger joints. From a grappling perspective, this makes them much easier to break (think of the much larger musculature protecting the shoulders / hips and especially the spine), however the same facet makes the larger joints more “catastrophic” breaks and points of attack.

With that in mind, I kept the passive portion of the knee / elbow PAILS and RAILS to 1:00 rather than the usual 2:00 for the hips / shoulders.

Also, remember to emphasize engaging your pink toes / tibialis muscles on the ending calf work as well as the knee CARs for full effect.

Warm Up:

3 x 10m each:

• Lunge + World’s Greatest Stretch
• Lunge + Alt. Kick
• Bear Crawl
• Crab Walk

PAIL / RAIL Knee (internal and external, both sides)

PAIL / RAIL Elbow (internal and external, both sides)

Work:

EQI Banded Skull Crusher x 2

EQI Neutral Grip Pull Up x 2

EQI Sissy Squat x 2

2 x 10 Each Side:

• Elbow CARs
• Knee CARs

1:00, 0:40, 0:20 each:

• Calf Raise
• Reverse Calf Raise
• Rebounding

Resource:

• Ollin BJJ Support, Movement 16