APH-2025-044

Energy System: Mobility

Difficulty: Rebound

Intention:

I was a little more beat up than I should have been from yesterday. The aerobic support program is also 3 days / week and I usually do BJJ 3x / week as well. That leaves a spare day to “test my understanding” from the previous mobility support program.

Here we start with a general aerobic warm up, then address mobility in the big joints (hips, spine, shoulders). Then I added some mild strength work to the middle joints (knees and elbows) which usually get some action when the bigger joints are moving as well.

Finally, the small joints (wrists and ankles) get some mild hypertrophy work. Overall we’re trying to get some blood flow, move around, catch a quick pump, and go home.

Warm Up:

Assault Bike x 5 min (Zone 2)

3 Rounds of:

• 10m Bear Crawl
• 3 x Shoulder CARs / side
• 10m Lunge + Kick
• 3 x Hip CARs / side
• 10 x Lateral Ball Throw / side
• 3 x Spine CARs

Work:

PAIL/RAIL Shoulder Internal Rotation / side

PAIL/RAIL Shoulder External Rotation / side

PAIL/RAIL Hip Internal Rotation / side

PAIL/RAIL Hip External Rotation / side

EQI Overhead Tricep Extension

EQI Bicep Curl

EQI GHD Back Extension

EQI Sissy Squat

100 x Rebounds

3 x Wrist CARs / side

100 x Rebounds

5 x Wrist Curls

5 x Reverse Wrist Curls

100 x Rebounds

3 x Ankle CARs / side

Resource: