[Stateline Dysfunction] Stateline Dysfunction

AO: Stateline Dysfunction
Q: Wilbur ,
PAX: Wilbur, Posse
FNGs:
COUNT: 2
What had happened was:
With site Q out on Injured Reserve for the 2nd week in a row, I took the late Q to get a much needed strength/mobility/stretch routine in.
Posse joined to make it official. In approximate order, from memory, we did the following with a focus on range of motion and muscle engagement:

-Stretching on feet (back, hamstrings, calves)
-Side straddle hop warmup
-Low slow squats
-Isometric Lunge Hold for 30 sec /leg
-Calf lift complex (bottom half, full range, top half, full range)
-Stretching groundwork (hamstring, glute, groin, quadriceps)
-KB Russian Twist from groin stretch seated
-KB drags (ab work)
-Goblet squats
-Forward lunges
-Cossack squats
-Fire hydrants
-Side plank lifts
-Side-lying Hip Abduction
-Calf Raise complex (part deux) with added single-leg Calf Raise
-Ankle Dorsiflexion (for the shin splints!!)
-KB drags (part two)
-Seated Leg Lift over KB
-Seated KB Deadlift (moving KB forward/back)
-Hip Flexor stretch/mobilization
-Single-leg Glute Bridge w/ KB

Targeting the secondary muscles isn’t the type of workout to brag about, but it pays dividends for injury prevention…

COT w/ The Lycan.
Coffeeteria at the Caribou