Wednesday is core stability day. I tried a new core stability exercise designed to boost sprinting and jumping, but I have to say I struggled with the Advanced Mountain Climber due to the imbalance when switching sides.
I started with a mobility routine I found online specifically for Ultimate Frisbee players, but I think it’s suitable for most athletes.
It’s important to incorporate mobility exercises at least twice a week. Especially in my case, as I’m adding more weight and lifting heavier, my muscles are growing, and I feel tightness in my hamstrings, hips, and glutes. My lower body muscles are strong but sore, which is a normal sign of muscle growth and adaptation.
Mobility exercises help maintain flexibility and range of motion in the muscles, which can prevent injuries and improve overall performance. Stretching and mobility work are crucial to balance out the muscle tightness from strength training and ensure the muscles stay healthy and functional.
| Drills | Sets | Reps |
|---|---|---|
| Trap Bar Jump Squat – 30 kg | 3 | 8 |
| Trap Bar Jump Squat – 40 kg | 3 | 8 |
| Barbell Box Squat – 40 kg | 3 | 8 |
| Kettlebell Farmer’s Walk – 10 kg | 6 | round |
