ESC : 033 Mobility + EMOM
Warm-up:
3x10 of each
3x5 of each
Work:
10x Shoulder CARs each side
10x Hip CARs each side
3 sets of standing hip flexion till failure
Rest as needed
Then
10min third world squat, every 20 seconds do 1x air squat, add one rep each minute
Then
3x5 Loaded pigeon negative
Rest as needed
Flow:
Player will open shoulders and hips with attentive CARs. They will then practice hip flexion internally rotated until failure. The player will focus on keeping the leg as high as possible for as long as possible. Moving in to the third world squat, the player will stay in that position for the entirety of the ten minutes except for every 20sec standing to perform 1x air squat. The player will add one squat every min so it looks like the first minute player does a total of 3 air squats the next minute a total of 6 air squats, and so on until the final minute they will do 30 air squats total.
The loaded pigeon may be done on a bench if the player lacks proper mobility. They will use a light KB and get to the top of a pigeon and resist going down into a full pigeon stretch for a full 5-10 seconds.
