Session #18 begins by performing Self Myofascial Release series B.
You will be performing Flexibility series B in today’s session.
Mobility work will begin with the rocking ankle pike again. Next, you will progress to rotational movement while performing the driver lunge with t-spine rotation. You will also integrate all 3 pieces of the spiderman series by combining the shift, reach, and extension. You will conclude your last session’s mobility work with the stability ball knee to knee and 3-point plank with t-spine rotation that you performed in previous sessions.
The same activation series that was used in session #17 will be used in session #18.
Your final strength training session leads off with the plank row. You will employ the rowing fundamentals you’ve executed from previous sessions while doing so in a plank position. The objective is to row the dumbbells without upsetting the stability of your plank. Lower trapezius activation will be reinforced with the reach, roll, and lift. The cable/band lift will progress to utilizing a plate or weighted object instead. This will allow for more freedom of movement and create a greater demand for stability in the body. Core stability will be enhanced afterward with the plank hand switch. The push-up will be performed today on a stability ball instead of the floor. The ball will create a more unstable environment, so you will have to work hard to stabilize the ball before executing the push-up pattern. The “filler” will address lower trapezius activation in the form of the prone trap raise, or “T”. Your final strength training exercise is the goblet lateral lunge. You have performed this movement pattern several times during mobility work, and now you will load it for strength. The 3-point plank with t-spine rotation will serve as the “filler” afterward to enhance thoracic mobility and activate the core and glutes.
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