Good day overall. Placed emphasis on core stability, getting in some quality energy systems work, and plenty of recovery. Tomorrow I am planning on doing some speed work on the deadlift. Any who I hope everyone else had a great training session today and get ready for hump day tomorrow its all down hill after tomorrow.

AMMP (activation, mobilization, movement prep)
-Foam Roller Series x 8 rolls apiece
-Plank x (15s Right Leg off the ground) (15s Right Leg off the round)
-Side Plank x (10s Right Leg Abducted) (10s Left Leg Abducted)
-Yoga Push x 10reps
-Glute Bridge w/Reach x 8reps
-Standing Isometric Wall Hip Abduction x 20s/leg
-Clamshell x 12reps
-Wall Hip Flexor Mobility x 10reps
-RDL Movement x 10reps
-Shin Grab/Frwd Lunge/Elbow to Instep/Hip Lift/Overhead Reach x 15yds
-Walking Quad/Reverse Lunge/Twist x 15yds
-Wall Pick-Ups x 20res
-Wall Slides w/Mini Band and Retraction x 10reps
-Band Pull Apart x 10reps
-Thoracic Mobility x 8reps/side
Core Stability
A1-Farmer's Walk x 60yds w/110lbs
A2-Cable Anti-Rotation w/Cable x 8reps w/35lbs
A3-Reverse Crunch x 12reps w/BW
*4 rounds
ESD
-Jump Rope x 30s on/30s off x 20rounds for 20mins
Recovery/Regeneration
-Foam Roller x 12rolls apiece
-Active Isolated Stretching Routine x 8reps apiece



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