7.20.18

*Movement focus day: Shoulders and hips 
A1. 3 Tempo RNT OHS @ 3333 x3, Rest 1 min
*Use crossover symmetry bands
**https://www.youtube.com/watch?v=RWsN5RmW6sg

Completed…crossover bands weren’t available so just used tiny bands

 
A2. 3 Pressing snatch balance x3, Rest 1 min
*5 sec. eccentric- 5 sec. hold at bottom. During hold, try to pull your hips as close to being underneath your torso as possible (squeeze you glutes to “pull” hips under torso while driving knees out as much as you can- without rotating your feet out of your normal squat stance)
**Video shows snatch balance but not isometric contraction at bottom 
https://youtu.be/yFPWeb5Lj-0

Completed, using empty bar. Really hard to pull my hips forward more, feels like my ankles and hips grind to a halt.

 

A3. 20 sec. single leg semi-straight leg hamstring isometric contraction ea. x3, Rest 1 min
https://youtu.be/5SbubaS2_yg

completed
B1. Hip Ext. Rotation PAIL/RAIL in modified Pigeon: 1 min passive stretch+ 10-15 sec PAIL- driving knee down + 10-15 sec. RAIL- lift heel 
x3
https://www.youtube.com/watch?v=hNcLsiBYJGU

completed – i found the RAIL really hard to “organize” mentally — like finding where to tense up was difficult.
B2. Straight legged hip internal rotation on box 5 ea. side x3
https://www.youtube.com/watch?v=Zxmh_X6nIN0
*Use a lower box if your HS are limiting you 

completed..used a lot lower of a box lol. Internal rotation is definitely limited
B3. 50 ft spiderman crawl x3

completed
B4. 1 min rotating plank (20 sec. L/20 sec. middle/ 20 sec right) x3

completed