Thursday 08/12/16
A. Barbell Rolling
-gastrocnemius
-hamstrings
-quadriceps
-glutes
B. Hip mobility
-lying hip rotation
-hip flexor to hamstring stretch
-pigeon
-couch mobilisation (wall)
-resistance band hip flexor stretch
-resistance band knee stabilisation
C. Shoulder mobility
-resistance band shoulder retraction/protraction
-resistance band lats stretch
-resistance band pull downs
-resistance band front pull aparts
-resistance band pull apart plus raise to OH
D. OH squat therapy
-hold bottom position with resistance band OH
-PVC OH squat between racks
-PVC OH squat against wall
E. Skill work
Rope climbs (J-wrap technique)
F. E2M for 20MINS
a. 2 rope climbs
b. 50 sit ups
c. 60 DUs (120 singles)
d. 50 sumo DL
e. gather 60 secs of L-sit hold