APH-2025-152

Overview:

• 6-Week Focus: Ben Galper Basic Grip Program
  • As written: 4 sessions x 4 weeks, extend to 6 weeks to allow for grappling.
  • Limit sessions to 60-minutes (including warm up and support) to allow recovery.
• 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): 2

Warm Up:

2 Rounds:

• Rebound x 30 sec
• Speed Skate x 30 sec
• Cartwheel x 25m
• Karaoke x 25m
• lunge + Cossack x 25m
• Lunge + kick + SLDL x 25m

Work: 2 rounds (168 cal)

• Bike x 5 min
• Wrist flexor stretch x 30 sec
• Bike x 5 min
• Wrist extension stretch x 30 sec
• Bike x 5 min
• Deep Squat x 30 sec

Support:

• Banded neck flexion, 2 x 10
• Banded neck extension, 2 x 10

Review:

• Difficulty (1-10): 8
• Performance (1-10): 7