Foam rolling
Mobility
A- Speed squat vs purple bands 135 2 x 2, 155 2 x 2, 175 2 x 2, then dropped bands and 225 x 2, 255 x 2….pretty easy
B1- RDL 225 3 x 5
B2- Rotating MB throws vs wall 12# 3 x 3/side
B3- 8-ball t-spine mob 2x
C1- Hanging leg raises 3 x 10
C2- Zottman curls 3 x whatever
C3- Toes raise on stair step 2x 8
LaX ball on pecs + static stretching
Foam rolling
Mobility
A- Speed squat vs minibands 135 2 x 3, 155 2 x 3, 175 2 x 3, then 205 x 2, 225 x 1 easy
B- Pullthroughs 3 x 10
C1- Bulgarian DB split squats 40s 3 x 6/leg
C2- DB lat raises 25s 3 x 10ish
C3- Seated cleans 20s 3 x 8-10
D- EDT x 5min.: 1. SB leg curl 2. EZ-B curls
Static stretching + LaX ball on pecs
That was it, and already wayyy more that I could atually handle with 6hrs of sleep in the last 2 days….
Foam rolling
Mobility
A1- BB floor press up to 225 2 x 3
A2- Psoas activation 2x
B1- 2 SB push ups 3 x 8
B2- Face pulls 120 3 x 10
B3- Slide board adduction 2 x 10
C- EDT x 5 min.: 1. Close grip pulldown 120 2. DB triceps extension 30s
Then meeting with the boss for about 45 minutes and finished with some abs and rotator cuff work…
Cable woodchops 1 x low to high, 1x level, 1x high to low….increasing weight each time
External rotations 2 x 12/side
YTWLs 2x
Seated cleans 2x 10
Then headed to throw a few footballs and played a few 21s games and a one-on-one b-ball match up with Lutch….good times!
Foam rolling
Mobility
A1- Close stance low box squat up to 225 x 5
A2- Pec stretch 2x
B1- RDL 225 x 5, 235 2 x 5
B2- MB stomps 3 x 10
B3- 8-ball t-spine mob 2x
C- EDT x 5min.: 1. db walking lunges 20 2. cable scott curls
D1- Ab wheel rollout 3 x 10
D2- Toes raise 2x 10
LaX ball on pecs and biceps + static stretching
Now off to work all freakin night long ’til 9am…that sucks biiiiiig time!
Foam rolling
Mobility
A1- Incline bench press 185 3 x 5
A2- Psoas activation 2x
B1- 2 SB push ups x6, x7, x8
B2- Feet elevated inverted row BW 3 x 10
B3- 8-ball t-spine mob. 2x
C- EDT x 5min.: 1. Pulldown supinated 120 2. Rope pushdowns 90
D1- BB antirotations 3 x 6/side
D2- Toes raise 2×10
LaX ball on pecs, levator and rotator cuff + band tractions
Foam roliing
Mobility
A1- Front squat up to 255 x 1
A2- Push ups 2x
B1- DB swing 70 3 x 10
B2- MB stomps 16# 3 x 10
B3- Neck work 2x
C- EDT x 5 min.: 1. BW bulgarian split squats 2. EZ-B reverse curls
D1- Plank roll v.2 3 x 8
D2- Toes raise 2x
LaX ball on pecs, neck, triceps, biceps and forearms + static stretching
Foam rolling
Mobility
A1- 2 board press up to 255 x 1
A2- Psoas activation 2x
B1- 1 arm DB clean + press 70 3 x 5/bras
B2- Chin ups 40# x 3, 30# 2 x 4
B3- 8-ball t-spine mob. 2x
C- EDT x 5min.: 1. Seated rowing 105 2. Cable overhead triceps extension 80
D1- Cable high to low woodchops 3 x 8/side
D2- Toes raises 2x
LaX ball on pecs and levator + static stretching
Foam rolling
Mobility
A- Front squat up to 225 x 3
A2- Push ups 2 x 10
B1- DB swing 65 3 x 10
B2- MB stomps 3 x 10
B3- Neck with ball 2x
C- EDT x 5min.; 1. Bulgarian split squats BW 2. EZ-B curls 70#
D1- Ab wheel rollout 3 x 10
D2- Toes raise
LaX ball on pecs and upper back + static stretching
After I was done, I added some deltoids work with a tri-set of: a1.db lat raises a2. machine lat raises a3. band lat raises….3 x 8-10 of each. That was it!
Foam rolling
Mobility
A- 2 board press up to 225 2 x 3
B1- 1 arm DB clean + press 50 2 x 5/arm, 55 x 5
B2- Pronated seated rowing 3 x 10 @ 120
C- EDT x 5 min.: 1. Pulldown supinated 2. Incline tate press
D1- Pallof holds 2 x 20sec./side
D2- Toes raise 2 x 8
Static stretching
Foam rolling
Mobility
A- 2 board press up to 215 2 x 5
B1- 1 arm DB clean & press 50 3 x 5/arm
B2- Seated pronated row 120 3 x 10
B3- Neck work with ball 2x
C- EDT x 5 min.: 1. Supinated pulldown 135 x9, 7, 5, 4, 4 2. Supinated pushdowns 80 x12, 9, 8, 7, 6…..I think
D1- BB antirotations 3 x 12 (6/side)
D2- Ankle band dorsis 2x
Ankle stability + toes strength & a few static stretching
