Phase 1 Day 1

Warm-up

Lacross Ball: feet, ankles, shoulder girdle, lats, pecs
Foam Roll: glutes, it band, hip flexors, quads, thoracic spine
Mobility: thoracic spine rotation, pushup plus, split squat thoracic rotation, spider wall crawls, wall ankle mobilities, lying leg raises, side leg raises, groiners, wall sprinter stances
Corrective/Activation: quad stretch, cable lateral walks, glute bridges


Training

1a. Pull through: 75x10; 75x10

1b. Split stance cable push:  50x12/12; 50x12/12

2a. split squat (counterweight): 12kg x 4/4; 12 kg x 3/3

2b. split stance cable pull:  80x12/12; 80x12/12

3a. side plank:  25 seconds per side; 25 seconds per side

3b. prone i, t, y's:  BWx8/6/6; BWx6/6/6

Notes
Exhausting as hell but felt great.  Good intensity.  My little "Getting Mobile" phase taught me a lot about body positioning and cues to give myself.  I also gather all of the written descriptions of each exercise written by Mike Robertson and reference it during the training.

Need to work on:
-Pull-throughs - Losing hip position at bottom of movement.  Per Gabe - reduce ROM to maintain hinge.