APH-2025-144

Overview:

• 8-Week Focus: Ben Galper Basic Grip Program
  • 4 session x 4 week program will take longer to allow for rest and grappling training.
• Weekly Objective: Adjust difficulty and develop follow-up training plan.

Assessment:

• Sleep Quantity (hours): 8
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Training:

Warm Up:

• 5 x 30 seconds each:
  • Rebounding
  • Box Step Up (20")
  • Box Jump (20")
  • Deep Squat
• CARs, 2 x 3 each:
  • Hip
  • Knee
  • Ankle
  • Thoracic

Work:

• Bike x 20 minutes (154 cal)
  • 3:3 nasal breath

Review:

• Difficulty (1-10): 5
• Performance (1-10): 6