Mar-17

‪Mar-17‬
Session-1
Elbow Prehab ~15min
*https://www.instagram.com/p/BXoowTTj-yu/
(note this series is just a starting point, report to me how these movements felt, whether or not you experienced any improvement in symptoms from this)

• 
  NO pain here. Feels good still.

Warmup:
60 seconds Bike
30 seconds banded step overs
30 seconds slideboard hamstring curls
30 seconds slideboard bodysaw
30 seconds lateral banded walk
X3-4 sets

A. Snatch Lift-off x1 + Snatch DL x1 + Snatch Pull x1 – build to tough complex for the day; rest as needed 120kg – video:https://youtu.be/z2Ww7BT6PgM
B. Sandbag Bearhug Squat @32X1 – 5-6 reps on the 90sec for 5 sets (150# — will progress in coming weeks if you have heavier bags available) – no heavier available but will order, was easy. Video: https://youtu.be/IOoKthKqmAc
C. Single-leg Deck Squat w/ slow & controlled negative, holding bottom of pistol for 2sec before rolling back – accumulate 10 on ea leg 
**film A-C feels good, video: https://youtu.be/qUwZXSum134
D1. Band-assisted Cossack Squat – 3 x 8 slow / controlled alt reps; rest as needed (start in a ROM that you can easily control and progress the depth by feel)
D2. Single-leg GHD Hip Extension – 3 x 5 controlled reps ea side; rest as needed

Session2
Trunk Stiffness Assessment
A. Cat – Camel – 15 slow, deliberate reps working to get maximal spine extension & flexion with each rep (head should move along with spine)
B. Front Plank assessment – 1 set max duration, clock stops when you begin to lose torso position – 6 minutes even, i think I could hold even longer here, but got really shaky, video from last 50 sec: (i also have the full videos from all the iso holds if you want to see them, just would have taken long to upload)
https://youtu.be/bieqV8Gl6WA
*maintain a neutral pelvis & spine position — film this from the side. 1 opportunity to „“self-correct““ during the assessment before test ends
C. Side Plank assessment – 1 set max duration on each side, clock stops when you begin to lose toroso position – 3 minutes even/side video:
https://youtu.be/p6kvlcv8rjI
https://youtu.be/2zNSgB-XYg4
*maintain a neutral pelvis & spine position — film this from the side. 1 opportunity to „“self-correct““ during the assessment before test ends
D. GHD Sorensen hold assessment – 1 set max duration, clock stops when you begin to lose torso position 3 minutes even, video: https://youtu.be/1lh9xYjZ5Cg
*maintain a neutral pelvis & spine position — film this from the side. 1 opportunity to „“self-correct““ during the assessment before test ends
+
10 Rounds for time 
50ft Sled Push @ moderate load (should be able to move it UB every set w/ a pretty high turn-over)
30 Double-unders
*intention is to mimic a 16.5 / 17.5 feeling with no stress on your elbow
**film 1-2 rounds of this so that I can see DU’s
7:41 – quads and feet were burning but HR was okay. Felt good.
Video: https://youtu.be/BqQIeBOqvww

SUMMARY:
Was good. Love to do movement work. Conditioning feels solid. Added all the videos for you. Also added what I did for warmup in first session.