Friday, 3/18 – 16.4 Prep & Mobility (non-class programming)

(NOTE: the following Prep & Mobility is meant to be done one day prior to Open 16.4;
for Friday’s daily class programming, see Friday 3/18 – Daily Class)

Warm-Up
2 rounds of
10 Hip-to-Wall
8 Spider Lunge
6 Alt-T Push-Ups

then,

2 rounds of
10 Band Good Mornings
8 Cross-Body Spider Lunges (“Dynamic Pigeon Stretch”)
6 Band/Tube Sword Pulls/side

then,

1 rounds of
2 Inchworm in Place
8 Cossack Lunge/side (click link for video demo, or copy and paste: https://youtu.be/zi2Zo4EIyuc)
2 Wall Walks

RX’d Prep & Practice

• 1 x 7 Deadlift @ 75/63;
• 1 x 5 Wall Ball (20lb to 10’/14lb to 9′) + 8 Alt Handstand Shoulder Touch;
• 1 x 5 DL @ 135/93;
• 1 x 5 Wall Ball + 2-3 HSPU;
• 1 x 3 DL @ 185/123;
• 1 x 5 Wall Ball + 1-2 HSPU; and,
• 1 x 2 DL @ 225/153

Scaled Prep & Practice

• 1 x 7 Deadlift @ 75/63;
• 1 x 5 Wall Ball (20lb to 9’/10lb to 9′) + 3 Hand Release Push-Ups*;
• 1 x 5 DL @ 95/73;
• 1 x 5 Wall Ball + 2 Hand Release Push-Ups;
• 1 x 3 DL @ 115/83;
• 1 x 5 Wall Ball + 1 Hand Release Push-Up; and,
• 1 x 2 DL @ 135/93

*Hand Release Push-Up = lower to floor, and then lift hands off floor completely while chest remains in contact with floor

Mobility
2-3min Glute Smash (with foam roller or lacrosse ball; Becoming a Supple Leopard, p. 300-301, or High Glute Smash, as on p. 302)
2-3min/side Band Distracted Hip Capsule Mobilization (Becoming a Supple Leopard, p. 317)
2-3min/side Banded Classic Posterior Chain Mobilization (Becoming a Supple Leopard, p. 354-55)
2-3min/side Overhead Tissue Smash, Option 1 or Option 2 (Becoming a Supple Leopard, p. 255-56)