Session 14

Session #14 begins by performing Self Myofascial Release series B.

You will be performing Flexibility series B in today’s session.

Moving on to the mobility segment, the rotational ankle sweep will carry over to session #14. It will be followed by the lunge driver series which now transitions to lateral movement with the press. The spiderman series is introduced with the shift movement which enhances hip mobility and an element of thoracic extension. The knee to knee movement is moved to the stability ball to train hip internal rotation. The yoga pike and seated t-spine rotation carry over from previous sessions to train thoracic mobility.

The same activation series from session #13 will be used in session #14.

You will perform an upper body pull movement for your first strength training exercise. We are taking the single arm row movement and transitioning to a kneeling position on the bench. A flat back position should be held throughout the entire movement. The yoga pike “filler” will follow to enhance thoracic extension. Next, you will take the single leg dead-lift reach pattern that we have utilized in mobility work and add weight to it to strengthen the movement pattern. Hip and thoracic mobility will be rehearsed afterward with the spiderman shift. The split stance shoulder press from session #13 will progress to a single arm movement in today’s session. The straight arm pull-down will serve as the “filler” afterward to promote activation of the scapular stabilizers. For your last strength training movement, we will take the lunge pattern trained in prep work and load with a goblet hold while stepping to an elevated position to minimize the impact of the landing while increasing the range of motion at the hip. Hip internal rotation will be enhanced afterward with the stability ball knee to knee drill.

Your session will conclude with Exit Work as you choose 1 or more components of your Prep Work and repeat the process to emphasize clean movements once again