APH-2025-148

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): 9
• Sleep Quality (1-5): 2
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• Wrist Curl (cable), 2 x 10 (50#)
• Wrist Curl (cable), dropset
  • 20 x 50#
  • 15 x 40#
  • 11 x 30#
  • 10 x 20#

Work:

• Supination (cable), 2 x 10 (10#)
• Supination (cable + band), dropset
  • 25 x 10#
  • 10 x blue rogue band
• Pronation (cable), 2 x 10 (10#)
• Pronation (cable + band), dropset
  • 10 x 10#
  • 10 x blue rogue band
• Radial Curls, 4 x 10 (9# KB)
• Ulnar Curls, 4 x 10 (9# KB)

Support:

• EQI x Red Rogue Band
  • Bicep Curl
  • Supination
  • Pronation
• PAIL/RAIL
  • Shoulder Internal
  • Shoulder External

Review:

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