039 : 019 Mobility + Strength Endurance
This session is modifiable. The meat of it is in the CARs. I would say do each one with enough focus and intensity that you can’t do more than one rep on each side at a time. For me, this meant doing about 30-45 seconds of CAR and really trying to nail the portion that is limited for me in the hips (internal rotation). As you start to warm up you can make a decision about how hard you would like to go for the finishing part which can be devastating if you want it to be. If the rest of the week is beating you up, treat this as recovery. The combo of internal rotation squats and off-box squats is pretty rough. Make sure that you really try and use the internal rotation squat to find the range of motion in the hip. this means the depth will be limited in most people. Depth is not the target, controlling the sensations of the femur is. I only loaded this to help direct the attention. It is actually difficult enough on its own.
Warm:
3 rounds of each
10m Alt. Kick + SLDL + Lunge
Work:
3x5 Hip and Knee CARs
PAIL/RAIL Int. and Ext. rotation
then
3x5 Off-box squat
then
3-5 rounds NFT
10x Hack Squats with wedge
10x Single leg deadlifts
10x Cossack squat
