Foam rolling
Mobility
A- Deadlift 275 3 x 1, 315 x 1, 365 x 1…not that hard
B1- X pulldown 75 3 x 12
B2- DB bench 85 x 6, 90 x 6
C1- Yoga push ups 2 x 8
C2- DB power shrugs 75 2 x 12
D- band external + internal rotations cicuit for the shoulders
Static stretching
Foam rolling
Mobility
Jump rope 2 x 45sec.
A- 1/2 roller press 185 x 3, 205 x 3, 225 x 3
B1- DB bench 90 2 x 6, 65 x 10
B2- Parallel grip pull ups BW x speed (+technique) 3 x 3
b3- standing psoas hold 2 x 3 x 3sec./leg
C1- Yoga push ups 2 x 8
C2- Reverse flies inclined 2 x 10
D1- DB shrugs 2 x 12
d2- Neck hold vs ball on wall 2 x 30sec.
Static stretching + some more roller & LaX ball on lats, triceps and cuff
Foam rolling
Mobility
A1- Foam press 235 4 x 2
a2- wall ankle mobs 2 x 10 left + pingouin walk
B1- Seated DB overhead press 45 2 x 8, 50 x 8
B2- 1 arm cable row 90 x 8/arm, 100 2 x 8/arm
C1- Elevated 1 leg push ups 2 x 12
C2- DB shrugs 90 2 x 12
Aggressive LaX ball work on pecs, triceps, cuff + foam roller on lats
Band tractions + band ext rotations in abd/add
Static stretching
Foam rolling
Mobility
A1- Front squat 205 4 x 2
a2- wall ankle drill 2 x 10 left + pingouin march
B- BB forward lunges 115 2 x 6/leg
C1- Back extension vs purple band 3 x 10
C2- Neck iso hold vs ball on the wall 2 x 30sec.
D- TRX ab fallouts 3 x 10
Static stretching
Foam rolling
Mobility
Shoulder circuit (ytwl, scap push ups, side lying ext rot, prone int rot, cuban press)
A1- BB push press 95 x 8, 105 2 x 8
A2- Wide grip lat pulldown 120 x 8, 135 x 8, 142 x 8
a3- Knee hugs 2 x
B1- Seated row to neck 2 x 10
b2- wall slides 2 x 8
b3- ankle drill left 2 x 10 + pingouin walk
C1- 1/2 kneeling pallof press 1×8 right side, 3 x 8 left side
c2- neck hold vs ball on wall 2 x 30sec.
IT.
Foam rolling
Mobility
Jump rope…just to promote fore foot dominance
Shoulder circuit (YTWL, prone int rot, side lying ext rot, cuban press)
A- Speed bench VS mini bands Bar x 3, 65 x 3, 85 x 3, 105 x 3
B1- Chin ups BW x 6, 10# x 6, 15# x 6
B2- 1 arm push press 45 x 8/arm, 50 x 6, 55 x 6
C1- Purple band push downs 2 x 30
C2- Posterior vector 1 arm cable curl 2 x 8/arm….looks dumb, but freakin’ hard; I think I used 30# on the weight stack
C3- Side lying external rotations 2 x 12/arm 2.5#
Static stretching
Foam rolling
Mobility
A1- 2 board press 205 x 2, 225 x 2, 245 x 2
a2- Lying psoas march 2 x 8/leg
B1- Inverted rows feet elevated (supinated) +25# 3 x 6
B2- Push ups vs purple bands 3 x 8
b3- wall ankle drill 2 x 8-10 left only + pingouins march
C1- Reverse face pulls 2 x 10
C2- Neck flexions on bench 25# 2 x 10
c3- 8-ball t-spine mobs 2 x
Static stretching
Foam rolling
Mobility
A1- Front squat 185 x 2, 205 x 2, 225 x 2, 235 x 2
a2- Abducted cable ext rot 2 x 8/arm
B- BB step ups vs mini bands 95 2 x 5/leg
C1- Kneeling pallof press 40 3 x 8/side
C2- DB shrugs 3 x 12 80, 85
c3- wall psoas march 2 x
D1- SB leg curl 2 x 12
D2- Neck holds vs ball on the wall 2 x 30sec.
D3- YTWLs 2 x 5/each BW
Static stretching
I’m going back to 3x/week and 1 lower body training per week…winter flag football season began yesterday AND the last few hockey games sucked big time…low back was tired from deadlift, CNS seemed burned out since my coordination was atrocious….seriously!
I had exactly 1 hour to train…so everything was a little rushed, but turned out to be pretty effective!
Foam rolling
Mobility
A1- Foam roller press (just like board press, but with roller) 205 x 2, 225 x 2, 245 x 2
a2- lying psoas march
B1- DB bench 90s x 6, 95s x 6
B2- Inverted rows 2 x 10 BW
b3- ankle drill with band vs wall 2 x 10 left only
Push ups BW x 15
C1- 1 arm push press 45 2 x 6/arm
C2- neck holds vs ball on the wall 2 x 30sec.
c3- Seated ITB dynamic stretch 2 x 8/leg
I then tried to do a rotator cuff circuit with abducted ext rot and scap push ups, but was wayyyy too exhausted…and my cuff was pretty tired…
Time’s up!
Foam rolling
Mobility
Jump rope 3 x 30sec. or more….
Altitude landings 3 x 4
A1- Rack pull from knee cap 275 x 2, 315 x 2, 335 x 2, 355 2 x 2
a2- Band tractions 2 x 8/arm
B- Close stance low box squat 185 x 3, 235 2 x 3
C1- Plank roll v.2 3 x10
C2- DB shrugs 3 x 12 85s
c3- Seated ITB stretch 2 x 30sec./side
D1- Feet elevated Bosu push ups 2 x 8
D2- Side lying ext rot 2 x 9/side
D3- Prone int rot 2 x 12/side
D4- Neck holds vs ball on the wall 2 x 30sec.
A LOOOOT of LaX ball work on the pecs, triceps and rotator cuff with usual stretching
