APH-2025-146

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:

• 10-9-8-7-6-5-4-3-2-1 each:
  • Shoulder Dislocate (band)
  • Speed Skate (each side)
• PAIL/RAIL
  • Shoulder External
  • Shoulder Internal
  • Spine Twist
  • Hip External

Work:

• Box Step Up + Over + Box Jump, 2 x 10 Each:
  • 20"
  • 24"
• Box Lunge Stretch
  • Rear Heel Down, 2 x 30 sec @ 30" (each side)
  • Rock Front Knee Over Toe (keep rear knee locked and back flat), 2 x 30 sec @ 30" (each side)

Review:

• Difficulty (1-10): 4
• Performance (1-10): 7