Internal Inferno
Annex Training Center
This program focus is getting you stronger and more mobile all at the same time
A1
Shoulder CARs
1 x 1:00
A2
Blocked Shoulder CAR
1 x 1:00
B
Shoulder Rotation Capsular Space
1 x 2:00
C
Shoulder Internal Rotation Sleeper Stretch
1, 8, 5 @ 2:00, 0:08, 0:10
D1
Shoulder Press
5 x 6
D2
Banded L-Raise
5 x 5 @ 0:05
E
Child's Pose Shoulder Flexion Overspeed
2 x MAX @ 0:03
F
Simba Lifts
5, 1 @ 0:15, _
Finisher
G
10min AMRAP 10 Med Ball Cleans (20/14) 10 V-Ups
A
Hip CARs
1 x 1:00
B
Collapsed Hip Capsular CARs
1 x 2:00
C
Front Squat
5 x 6
D
Standing Hip Flexion PAILs RAILs
1, 8, 8 @ 2:00, 0:10, 0:06
E
Supine Hip Flexion Scanning (Bent)
F
Hip Adduction PAILs RAILs
1, 8, 6 @ 1:00, 0:10, 0:06
G
Seated Hip IR PRHs
10, _ @ 0:05, _
H1
Overspeed Standing Hip Flexion - Straight Leg
3 x MAX @ 0:03
H2
Leg Extension + Hold
3 x MAX @ 0:03
I
Hip CARs
2 x 0:40
J
Hip Extension + Banded Knee Extension
8, MAX @ 0:08, _
Finisher
K
3 Rounds: 10 Seated DB Presses (40/30) 10 Hanging Leg Raise 400m Run
A
Global Spinal Segmentation
1 x 2:00
B
Reverse Sit Up + Spinal Segmentation
1 x 1:00
C
Banded Cat Cow
3 x 1 @ 1:00
D1
Deadlift
5 x 5
D2
Standing Global Spinal Segmentation
5 x 3
E
Seated Tilting Lumbar P:R
1, 8, 8 @ 2:00, 0:08, 0:08
F
Sphynx Spinal Eccentrics
2 x 5 @ 0:05
G
Lumbar Flex/Ext on Reverse Hyper
1 x MAX
Finisher
H
5 Rounds: 10 DB Thrusters (40/30) 100 Yard Farmer’s Carry
