APH-2025-033

Intention:

We’re back to working on the spine, but this time adding a bit of complexity by connecting it to the hips — i.e. “bigger” movements. I modified the “work” segment from the original prescription, so this definitely had an power endurance / anaerobic capacity feel.

However, the emphasis is still on quality of movement and range of strength, rather than maximal output (e.g. “for time”). The session is “cultivation” in the sense that I was “testing my understanding” and, in the vein of this program, could have been much harder with different loading.

Warm Up:

3 Rounds (not for time):

• Superman Hold x 0:20
• Side Plank Taps x 10 (each side)
• Jack Knife EQI
• Banded Spine CARs x 5

PAIL/RAIL Spine Flexion

PAIL/RAIL Spine Extension

Work:

3 Rounds (not for time):

• Jefferson curl x 6
• Russian Twist x 6 (each side)
• Side Bend x 6 (each side)
• 1:00 Thoracic CARs
• 1:00 Rebounding

Then,

10-9-8-7-6-5-4-3-2-1:

• Lateral medicine ball throws (each side)
• Hammer hits (on tire)

Results:

• Austin

  • Spine Circuit [25#]
  • Medicine Ball [10#]

Resource:

• Ollin BJJ Support, Movement 19

Image Credit: TMB / Ollin