Routine
Oct 1, 2025
Goal: open hips/T-spine, switch glutes on, protect irritated hip joint (no deep hip flexion, no adduction across midline).
Breath reset (nasal): 4 rounds → double inhale + long exhale (downshift CNS).
Hip Mobility Protocol – L1
Side-Lying Hip Rotations: 2×10/side (30s rest)
Hinge & Reach: 2×8 (30s)
Standing Hip CARs: 2×5/side (30s)
Unloaded Jefferson Curl: 2×5 (30s)
Active Hip Extension (R/L): 2×30s each (60s)
Glute Bridge Isometric (band at knees): 3×30s (light abduction, neutral pelvis)
T-spine / Shoulder
Quadruped T-spine Rotations: 2×8/side
Wall Slidez: 2×10 (slow, ribs down)
Why: gentle capsular motion + glute isometrics to reduce hip irritability; T-spine/shoulder prep supports serve mechanics later.
Strength – Lower Body Pull + Upper Body Push
Duration:
1h
Keep it submax this week (pre-cycle). Quality > load.
A. Prime (6–8 min)
• Banded Monster Walks: 2×12 steps fwd/back
• Single-Leg RDL patterning (bodyweight reach): 2×6/side
B. Main Lifts
• Trap-Bar Deadlift: 4×6 @ ~70–75% 1RM (tempo 2–1–1)
Cue: “Brace & push floor away; hips don’t drop deep.”
• DB Bench Press: 4×8 @ RPE 7 (2–0–2)
Cue: “Wrists stacked, smooth control.”
• Single-Leg Glute Bridge (band): 3×10/side (2s hold top)
Cue: “Level pelvis, slow eccentric.”
• Nordic Hamstring (ecc-bias): 2–3×4–5 (4s down, assist up)
Cue: “Straight line knee–hip–shoulder.”
C. Accessory / Core
• Landmine Half-Kneeling Press: 3×8/side
• Side Plank + Hip Abduction: 3×20–30s/side
• Seated Calf Raise: 3×15–20 (3s down)
Why: hip-dominant posterior chain without deep hip flexion; push emphasis up top; hamstring protection via eccentrics; anti-rotation core and glute-med.
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Easy Aerobic Flush (15–20 min)
Bike or brisk walk, Zone 1–low Zone 2, nasal only.
• If legs feel heavy post-strength, do this now; if fresh, skip and save for post-tennis.
Recovery Protocol
🌙 Recovery & Lifestyle (30 min)
• Contrast shower: 2–3 cycles (90s warm / 30s cool)
• Downreg breath in bed: 5–8 min nasal → double inhale / long exhale
• Post-sessions nutrition: 25–35g protein + carbs; avoid large/fibrous late meals
• Sleep: lights out 10:00 pm; target 6 × 90-min cycles (wake ~8:00)