The Durability Code Prime
Week 4, Day 2 - Workout 2: Joint Juice
Workout Date: ________________ Total Workout Time: ________________
Exercise Sets Reps Weight Distance Time Rest Notes
Placeholder Toe Motor Control 1 00:00:45 --:-- min
Placeholder Wall Side Posture Reach 2 00:00:20 --:-- min
Placeholder Cat Camel 2 8 --:-- min
Placeholder Hip Mobility Band Freestyle 1 00:00:45 --:-- min
Placeholder Griffith Wall Rotations 2 4 --:-- min
Placeholder Knee Pumps 2 00:01:00 --:-- min
Slant Board Isometric Progressions 2 00:00:45 --:-- min
2 Leg Hamstring Iso 2 00:00:45 --:-- min
Placeholder Resisted Ankle Circles 2 00:00:30 --:-- min
Placeholder Hip Flexor/Quad Bridge 1 00:00:45 --:-- min
Staff Member Notes:
Toe Motor Control:
Curl the toes, hold for 2 seconds, then lift the toes as high as you can towards your head, hold for 2 seconds, then spread the toes as wide as possible, hold 2
seconds, then repeat the cycle. Perform as many reps as the total set time will allow for.
Wall Side Posture Reach:
*Exercise inspired by ELDOA Technique
Cat Camel:
1 rep = down (cat) and up (camel).
Griffith Wall Rotations:
1 set = completing recommended reps on both sides
*Exercise inspired by Vernon Griffith
Staff Member Notes:
Slant Board Isometric Progressions:
If the slant board iso is too difficult or causes pain, click "alternative exercise" to use the 60 degree iso hold as a regression. The same reps and sets apply to
the regression.
Resisted Ankle Circles:
1 set = completion of recommended reps to both sides (clockwise, then counter clockwise).
Make sure you go until you reach a 9/10 burn. If you cannot reach a 9/10 burn in the shin and ankle muscles by the end of the set, you should increase the
weight.
If you feel any pinching or pain in the ankle, skip this exercise.
Hip Flexor/Quad Bridge:
Level 1 = elbows resting on couch, bench or chair.
Level 2 = elbows off, now upper back is resting on couch, bench or chair.
Level 3 = remove couch, bench or chair. Extend arms and use hands to support you on the floor.
Level 4 = use elbows/forearms to support you on the floor.
Some people experience knee pain with these variations. If level 1 knee pain or any other joint pain, use this regression instead-- Click "alternate exercise" to
view.
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