[Thursday] 01.12.17 AM Gymnastics + PM Mobility Work (Squat)

AM
[A] Warm-up

[B] 20 min EMOM
1.) Max strict HSPU
2.) Rest
3.) T2B
4.) Rest

6/10, 1/10, 4/8, 4/8, 3/6

[C] 15 min EMOM
1.) Max C2B
2.) Hollow body hold-ground
3.) Rest

6/:30, 6/:30, 5/:28, 3:26, 3:24


PM

Mobility Work- Squats

[A] Assessment

Tight Hamstring, and limit ankle mobility

[B] Pre-work band work

1.) Isolated hip band into a lunge- 2 minutes/side

2.) Hamstring flossing- 1 minute/side

3.) Ankle stretch on box or band (Ankle should always track straight over toe)

[C] Warm-up

1.) Squat with band under glute- 2x:30 (No broken back/knees out- in upright position)

2.) Squat on a medicine ball (Over with glute activation)

3.) Step-up on box with only glute activation (1x10/side) 

[D] Work

1.) Medial glute lacrosse ball (massage muscles around IT band)

2.) Plantar lacrosse ball massage (Below heal and below toes towards arch but not in arch)- Amazing for upper and general stretch works everything downstream- Test- by performing forward fold)

3.) Lunge with opposite foot on wall- Activate glute for more hip stretch)