I've been fighting a groin/hip issue all week so I've been trying to recover from that. I'm still not 100% but I wanted to get some work in today so I focused on some high volume pulling, high quality pressing, lots of trunk stability, and lots of lumbo-pelvic integration.

Movement Prep

Serratus Wall Slides w/ foam roller

2x10

Quadraped T-Spine Rotations 

2x8 ea

Quadraped Scap Pushups

2x8

Strength Work

TRX Rows

3x20

Mountain Climber Iso w/ Bosu

3x5@5s ea

Half-Kneeling SA KB Press 

3x5 ea @16kg

Mobility/Stability

1A.) Assisted Leg Lowers

2x10 ea

1B.) Plank to Pushup

2x8

2A.) TRX Ham Curl+Bridge

2x8

2B.) PB Deadbugs

2x6 ea

3A.) TRX OH Squat

2x5@3311

3B.) Quadraped Rockers

2x10

4A.) Toes Elevated Toe Touch w/ Adduction (foam roller b/t knees; toes elevated 2")

2x30s 

4B.) Iso Bridge w/ Adduction (foam roller b/t knees)

2x30s

 

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