Mini band scap stability series – https://www.instagram.com/p/BWTOZSShTLH/
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1-arm RKC front plank x 5 sec HARD contraction each side, push intro ground actively while contracting deep core and glutes, rest 60 sec
1-arm side plank with straight arm with top arm banded rows x 6/side
Mini band in and out monster walk x 10 steps forward and back
3 sets
Another great activation protocol
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A – Hang Squat snatch – 1 rep every 30 sec x 18, add load every 6 crisp makes
155-165-175
B1 – Banded bird dogs x 5/side
B2 – Band assisted thoracic rotation from quadruped x 5/side, take a full breath cycle at end range each rep (https://www.youtube.com/watch?v=EPVK8Qw1Img)
B3 – Hollow/arch rolls x 4/position
rest as needed x 3 sets
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10 sets, continuous effort
AB 60 sec @ 250 watts
AB 60 sec @ 325 watts
AB 60 sec @ 400 watts
This might be one of the dumbest aerobic sessions I’ve ever done, we are not friends for the next 18 hours. The hardest to hold was the 250 – easiest to hold was the 325+, 400 stayed around 409, at times it was a fight but was able to.
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Mini band around knees glute bridge hold with abduction pulses x 30 sec
Prone scap swimmers with neutral spine and no hand touch to ground or body x 45 sec continuous movement, rest 45 sec x 4 sets
Done – not the funniest day – stupid bike