APH-2025-036

Energy System: Mobility

Difficulty: Cultivation

Intention:

Today the goal was to target hip mobility, and also to start incorporating other joints (like the spine) into larger movement. I clipped the originally prescribed volume a good bit here because the session was running long for me and I wanted to stay in a target difficulty / volume range.

The odd-ball squats are similar to a two-hands-anyhow, but with a sandbag on the shoulder. The loading and angles are weird. I found this out when I missed going heavier for the last set because I didn’t have a large enough KB so I had to reach / squat lower for a DB.

Warm Up:

3 Rounds of:

• Hip CARs x 5 / side
• Banded Hip Abduction x 10 / side
• Banded Adduction Squat x 10
• Duck Walk x 10 meters
• Bike x 10 Calories

Work:

PAIL/RAIL Hip Internal Rotation / side

PAIL/RAIL Hip External Rotation / side

Odd-Ball Squat x 8-5-3-1

Results:

• Austin: Odd-Ball Squats [50/50, 100/70, 100/70, 150/70]

Resource:

• Ollin BJJ Support, Movement 21