APH-2025-154

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): 8.5
• Sleep Quality (1-5): 4
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• 10-20-30-40-50 bike calories
  • 30 seconds rebounding between sets
• CARs, 2 x 5 each:
  • neck, thoracic, spine

Work:

• Salty Gorilla (ball assisted) x 25m
• Carthweel x 25m
• Neck Bridge, 2 x 5
• Wheel Pose Press, 2 x 5

Support:

• EQI
  • Jefferson Curl (on GHD, 35#)
  • Incline Sit Up (35#)

Review:

• Difficulty (1-10): 6
• Performance (1-10): 7