Back to the base, this can also be understood as "basics". Towards the end of my meet prep this past cycle I had a gnarly back scare which ended up being best case scenario, QL spasmed and my muscles locked down not allowing relief for almost 24hrs as "safety mechanism". This now throws us down the rabbit hole of when and how, starting week three post meet we are already finding muscle binding in areas that were not noticed during prep. This GPP phase has yoga, after the first day it actually made my back hurt worse because my hips have been getting a ton of focus to loosen them so when I attempted to force the yoga stretch (not suppose to do) it pissed my back off.
Ironic that when we get other areas to release a new set of ailments show themselves. I will be working closely with our massage therapist and chiropractor to get my shoulder mobility in a much better place, as well as, making sure my hips, pelvic tilt, and posture are being addressed to hopefully relieve my still tight adductors. I will be the first one to say, "I hate GPP" cause it is the "realization phase" of how bad you have been F'ing yourself up. I have gotten to the point where my upper back is blown up from doing the prowler, I waddle super bad due to my pelvic tilt all to try and receive pressure off my lower back. Getting these things ironed out WILL aid me in my competition movements.
Let the punishment and weaknesses shine as we kick off GPP!
*Kneeling Hip Terror: do 10 reps of backwards leg raises, then 10 reps of fire hydrants, then 10 reps of forward hip circles, then 10 reps of backwards hips circles, repeat for the other leg, then do 9 of each on both legs, then 8, then 7, all the way down to one. Focus on quality movement on each rep, don’t rush it
*10 Prowlers Sprints with about a minute break in between
*ROM WOD of the day