Thursday 16/02/17
A. Barbell rolling
B. Hip mobility
-x20 side lunges with torso twist
-x20 front lunges – reach up
-x20 seated hip openers
-x20 sec pigeon
-x20 scorpion
C. Shoulder mobility
-x20 shoulder openers
-x15 shoulder retraction/protraction
-x15 tricep/shoulder stretch
-lying down – shoulder elevation with palms down:
x10 ams next to hips
x10 arms at shoulder level
x10 arms next to ears
-x10 shoulder internal/external rotation (arms 90 degrees)
D. SKILL WORK – MUs
– 5×10 arch/hollow swings
-3×10 arch/hollow higher
-x10 floor hip extension with PVC
-x10 hips to bar
-MU attempts