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Thursday 08/12/16

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 latsΒ 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

 

 

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