APH-2025-040

Energy System: Strength

Difficulty: Rebound

Intention:

While the general focus here was on moving the spine, the later part of this program has transitioned to adding strength to the (hopefully) expanded range of motion we’ve developed over the past 6 weeks.

This would be a neat session to repeat with some different loads and rest intervals. I performed it as “straight sets” which makes it a hypertrophy type of session (slight pump).

However, you could easily specify intervals (such as EMOM) or “for time” to cultivate anaerobic or aerobic capacity respectively.

Warm Up:

10 x Thoracic CARs

15 x Spine CARs

20 x Lateral Ball Throw / side

25 x Around the World

30m Suitcase Carry / side

Work:

EQI Sit Up

EQI Russian Twist / side

Sandbag Deadlift (ground to hip) x 30-20-10

Sandbag Bear Carry (above belly button) x 30-20-10m

Neck Bridge, 3 x 10

Results:

Austin:

• Ball Throw [10#], Around the World [10#], Suitcase Carry [70#]
• Sandbag Deadlift / Carry [50#]

Resource:

• Ollin BJJ Support, Movement 23