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Old 06-23-2020, 08:00 AM   #13625
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,216
Re: Over 50 Crossfitters Sign In

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Goblet Squat 60# + 20# vest
KB One-armed Floor Press 53, 62, 62#
Neutral Grip Pull up 10, 15, 20#

Rogue Echo Bike
10 calories :35
20 calories 2:46
30 calories 5:47
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches

I went to a physical therapist yesterday. They specialize in performance manual therapy and rehab for athletes. My hip has been bothering me for the past few years. I have been doing exercises based on my research. The therapist employed dry needling and Graston techniques. He also prescribed some specific mobilization and activation exercises. I will try it for awhile and see if it helps.
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53/5'11"/165
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