036 : 012 MOBILITY + STRENGTH ENDURANCE
I’m not going to stop harping on this topic anytime soon, mobility work is strength work, but strength work is not always mobility work. Strength can be expressed in limited ranges (and usually is). Mobility is defined by control through a range of motion. Control is strength. I wish there were an easier way to convey what some of this stuff feels like, and because there isn’t it is hard to tell whether you are doing it right. I remember years ago Dr. Mike Israetel from Renaissance made hard claims about the false nature of a coach needing to touch a client. He was. mostly making a statement about the abuse of this and that is how I took it, but he pressed it further and said there is NEVER a reason and no benefit to touching a client. Well, there is though and that is to offer a tactile response for engagement of musculature that is “sleepy.” in the case of the spine and the ability to segment properly, having someone cue you physically can make a drastic difference in how you feel your spine moves. For this session focus on each piece and try your best to “get it.” It doesn’t always click and it took me months to actually see progress in the spine, but it is worth it.
PreFatigue:
5min 30/30 Rebound/Switch step to plate
Work:
5x Spine and Thoracic CARs
5x Level 2 (more tension, high contraction rate and slow) CARs with med ball
5x weighted Spine CARs using a band or belt squat machine
then
3x5 Windmill (each side)
3x5 Circular Back Extensions (each side)
then
Cascade
100x Lat pull Downs (Cable or Band)
100x Low Row or bent DB Row
3-5 rounds of:
10x Alt. Single Leg Deadlift
10x DB Hack Squat
10-15x Banded Hamstring Curls
