Prehab Shoulder Exercises consisting multiple sets with Mini Bands
Thick Bar Pull Ups- 3 sets of 5 reps
Thick Bar Chin Ups- 3 sets of 5 reps
Thick Bar Hangs- 2 sets- 30 seconds
Thick Bar Chin Up Hangs- 2 sets- 20 seconds
Speed Ladder Drills
Ickey Shuffle- 10 sets
In N Outs- 5 sets
Ali Shuffle- 5 sets each side
One Legged Hops- 5 sets each leg
Second workout was at the Force Balance\Paragon Burbank gym. I took the Gi class. I did the warm ups, which consisted of some jogging, side lateral movements, some jumping, high knees, butt kicks, animal movements, push ups, squats, and ab work. Tonight, we worked on shield guard\ Z guard passing. We did a lot of reps on the moves for today.
I didn't roll afterwards. I was feeling my ribs again, so I rested out for the night. As far as my strength and conditioning, I feel great. I feel pretty strong.