APH-2025-168

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: Fitness sessions should include (A) leg focused warm up, (B) Budokon animal movements in warm ups, and (C) supplemental neck strength and hamstring stretching.

Assessment:

• Sleep Quantity (hours): 7
• Sleep Quality (1-5): 4
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• CARs, 3 x 3 each:
  • Shoulder, Hip, Thoracic

Work:

• EQI x 3 each:
  • Lunge (Front Foot Raised), 8" @ 2 x 25#
  • DB Bench Press, 2 x 40#

Support:

• Passive Neck Extension Stretch (on bench) x 30 seconds
• Passive Thoracic Extension Stretch (on bench) x 30 seconds

Review:

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