The following program was written for an ex-basketball player who has been following some of the Alliance programs that are out there but want to optimize further.
Many of their weaknesses are very common among athletes, particularly older athletes with lots of years of playing experience. If this sounds like you keep reading.
The client has made great progress in his squat depth, ankle range of motion, reduced knee pain and improved upper back strength.
After some consultation and assessment, I found that the client needs some work with:
- Hip mobility, specifically internal rotation on the left side
- Some weakness in the upper back
- Lacking internal rotation of the right shoulder
- Some pain in the patellar tendon
- Tissue capacity in feet and lower legs need some work
- Left ribs flared out.
If you have any of the restrictions outlined above, try out this short workout below!
The following can be done daily (even multiple times per day)
Posterior Hip Capsule - 10 breaths on the left side (can do right as well)
Elevated Pigeon - 2 sets of 10 reps per side
T Spine Extension - 2 sets of 15 reps
Fascial Hops - accumulate 4 mins total in as few sets as possible
Sit and Reach - 10 breaths
Loaded Shoulder IR - 2 sets of 10 reps per arm
* Focus on mobilizing internal rotation*
Bonus Challenge (to strengthen T-Spine, shoulders and compress the ribs) - 3 sets of Spider up the wall and hold for 30 seconds
Try this program and let me know how it goes!
The best place to connect, get feedback and share results is the Alliance Discord Server