First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods. Third, adjust all your means to that end." - Aristotle
Some would say, "It sure does look the same stuff from week to week on these days." and my reply would be, "Yes your correct and very observant there." "Only to master anything and gain benefit is to practice your craft, dedicate time and get better than you were to reap the benefits."
Anyways, I am continually working on my rehab, mobility and overall health and....listening to my body. This day really helps me. I focus an hour once a week to these things then add in some blood pumping work for whatever I feel needs it. I am also doing several of these rehab protocols through the week just split up on different days. This day is primarily just for this. Its helping....
Hammer Swings
6 pound hammer - one arm and 2 arm swings - 3 sets each
8 pound hammer - one arm and 2 arm swings - 3 sets each
10 pound hammer - one arm and 2 arm swings - 3 sets each
Body Tempering
Quads, hamstrings, back, calves
Band Stretching
hips, hamstrings
Hanging Stretch for Shoulders and Back
3 sets - 30 seconds each
Inversion Table
3 sets - 60 seconds upside down
Standing Front DB Raises
100 reps
Standing DB Hammers
100 reps
DB Shrugs
100 reps
Calf Raises
100 reps
Abs