APH-2025-035

Energy System: Mobility

Difficulty: Rebound

Intention:

The first barefoot-in-the-dirt session of the year! I grabbed some resistance bands and took the dogs to the park, so I didn’t have a full array of bars, blocks, etc. to support some of the movements for this session.

However, the main point was delivered, addressing the smaller joints, including the neck (technically part of the spine). We all know (or should) that a strong neck is important for all grappling arts.

Previously I commented about these joints being more sensitive, which I think is still true, but that just means “don’t be stupid” rather than “don’t do the movement.” I was able to push through the full sets of 10 on the wrist and ankle CARs.

Work:

Neck:

• 2 x 5 CARs
• 1:00 neck plank

Shoulders / Scapular:

• 2 x 10 CARs
• 2 x 10 Banded Scapular Row

Elbows:

• 2 x 10 CARs (each side)
• 2 x 5 Banded Internal Rotation (each side)
• 2 x 5 Banded External Rotation (each side)
• 2 x 10 Banded Bicep Curl (each side)

Wrists:

• 2 x 10 CARs (each side)
• PAIL/RAIL Extension (each side)
• PAIL/RAIL Flexion (each side)

Knees:

• 2 x 10 CARs (each side)
• 2 x EQI Sissy Squat

Ankles:

• 2 x 10 CARs (each side)
• 2 x 1:00 Rebound
• 2 x 10 Deficit Calf Raises
• 2 x 20 Reverse Calf Raises

Resource:

• Ollin BJJ Support, Movement 20

Photo by Nick Page on Unsplash

Not my feet, but it was the first barefoot-in-the-dirt workout of the year!