Jan-28 *mod carb (deload)
Dynamic Upper Body Prep
-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)
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Hinge / Squat - Strength Support
A. Bilateral elevated split squat - 3 x 6 ea leg; 20# DB each arm rest as needed (moderate)
B. Split stance BB RDL - 3 x 6 ea leg; @ 85 # rest as needed (moderate)
C. 3-way lunge - 3 x 3 cycles ea leg; rest as needed (moderate) holding 30# DB
D. Deficit hip hinge - 3 x 15; rest as needed wide green Rogue
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Double-under technical ~30min (work your way thorugh these, identify the drills that are most benefical for you right now and we will continue to revisit these)
https://www.youtube.com/watch? v=Nuq32zlovw8 hand and thumb placement
https://www.youtube.com/watch? v=_6IHZfqc4WI breathing on double unders
https://youtu.be/RRYLq3DW8eI elbow position
https://youtu.be/gNC4KPw9zlI wrist speed
https://youtu.be/-UIRL-eE-g4 rope size
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill- these two were most useful
https://youtu.be/CY7ZK2dP9s0 box drill- don't really have a way to set this up
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Shoulder End-range strength - 2 cycles through these drills
*film these movements for review
Could not figure out the final lift off she did standing with a towel under her forearm. I looked on youtube and substituted a prone lift off while trying not to put much force into the elbow. Jax, our cat tried to make a cameo. My wife filmed and our basement looks like we live in a trailer park. Our 17 yr old son has his room down there. We share the space. :)
Mod Carb
P 149 g, C 178 g, F 72 g
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