Stability Upper and Lower

2 day split focused on stability for upper and lower body for use before powerlifting program

Notes: Upper:

Kettlebell Armbar: hold and twist kettlebell for 10 reps, then turn on your side, push the kettlebell into the air and twist for 10 more reps to complete a set

External Shoulder Rotation: grab cable with arm at 90° and turn shoulder 90°

Single Arm Bench: 7 second eccentric, focus on tricep tension

Prone Arm Raises: up 2 seconds, hold 2 seconds, down 3 seconds

Elbow On Knee External: let the weight pull arm down, but dont let arm go past 90°

Lower:

Banded Ankle Mobilization: make sure band is at/below ankle ball joint, then lean knee forward past third toe, one set per side

Rig Squat: grab squat rack, pull butt towards heel, drive knee to the side, shift forward, 5 second hold

Goblet Squat Ankle Stretch: get into deep squat holding plate, push your knee past your third toe and hold for 3 seconds, alternate sides with each rep

Posterior Pelvic Tilt: kneel down, front leg at 90°, back leg straight back, flex butt until you feel your hip stretch, hold for 10 seconds

Isometric Hip Flexion: lay down, flex core, bend both legs to 90°, place resistance band across both feet, while flexing your core, straighten out one leg, hold, repeat for both sides

Weighted Back Extension: slow on the way down, hold at top for 3 seconds

Backwards Treadmill Walk: add incline to treadmill, set at standard walking speed, turn around and walk backwards