Today’s focus controlled, isometric-biased mobility routine that keeps the shoulder safe while improving scap control and right-side internal rotation—no aggressive stretching, all intent and tension. Think own the position, breathing mechanics, end rage position. Key Intent (read once, then move) - Right shoulder IR is limited scapular posterior tilt + protraction control - Isometrics = low threat, high carryover - Every rep = slow nasal breath, ribs down, no shrugging Warm-Up Reset (3–5 min) 1️⃣ Crocodile Breathing w/ Scap Reach - Prone, forehead on hands - Light right scap reach (protract without shrugging) - 4–5 breaths Sets rib + scap position before loading LOWER BODY ISOMETRIC MOBILITY (10–12 min) 2️⃣ Split Squat Iso (Front-Leg Bias) - Bottom position - Front heel heavy, pelvis neutral - 20–30 sec x 2/sideCue: “Pull yourself down, don’t drop.” 3️⃣ Cossack Squat Iso - Sit into adductor stretch - Torso tall, hips back - 20 sec x 2/sideCue: “Crush the floor with your foot.” 4️⃣ Single-Leg RDL Iso - Hinge until hamstrings load - Hips square, spine long - 20–30 sec x 2/sideCue: “Back pocket to wall.” UPPER BODY + SCAPULAR ISOMETRIC MOBILITY (Main Focus) 5️⃣ Forearm Wall Slide – ISO HOLD (Right Bias - Forearms on wall, elbows at ~90° - Slide up slightly → pause - Actively reach forward (protraction) - 15–20 sec x 3Cue: “Elbows up, shoulder blades wrap around ribs.” 6️⃣ Quadruped Scap Push-Up PLUS (Iso) - Lock elbows - Push floor away → hold - 20 sec x 2–3Cue: “Upper back wide, neck long.” 7️⃣ Side-Lying Shoulder IR ISO (Right Side) - Elbow at side, towel between arm + ribs - Rotate into IR just before restriction - Hold gentle tension - 10–15 sec x 3–4Cue: “Zero strain, only control.” 5️⃣ Forearm Wall Slide – ISO HOLD (Right Bias) - Forearms on wall, elbows at ~90° - Slide up slightly → pause - Actively reach forward (protraction) - 15–20 sec x 3Cue: “Elbows up, shoulder blades wrap around ribs.”

02/10/26 — DAILY CHECK-IN ⛓️ ✅ Day 41 straight days of training ✅ 800 meters lunges ✅ Low back & core work ✅ Prayer ✅ Read 10 pages ✅ Journaled ✅ Ultra Hybrid Training (FBA-focused) Reminder: Today is the most important day of your life. The 1% don’t panic when doors close — they get excited because they know they’re one yes away. 📖 “God did not give us a spirit of fear, but of power, love, and self-discipline.” — 2 Timothy 1:7 MAXIMIZE. OUTWORK. REPEAT.

WARM UP AM SESSION Active Dynamic Warmup Hip Mobility LONG AEROBIC : POWER SESSION 70 Min Walk With Vest COOL DOWN Stretch Breathe Work PM SESSION Some shoulder Accessories

02/10/26 — MORNING CHECK-IN ⏳ Day 41 — Straight Days of Training ✅ 800 Meters Lunges • Continuous work • Posture locked, intent high ✅ Low Back + Core • Stability • Durability • Long-term health ✅ Ultra Hybrid Training (FBA Focused) • Strength + Capacity • Built for longevity ✅ Prayer ✅ Read 10 Pages ✅ Journaled Reminder: Today is the most important day of your life. The 1% don’t panic when doors close. They get excited—because they know they’re one yes away. 📖 “God did not give us a spirit of fear, but of power, love, and self-discipline.” — 2 Timothy 1:7

WARM UP - 3 Min Air Dyne - SKATER BOUNDS 6/6 - KB Swings x20 - Med Ball Chest Pass x5 - Sled Sprints 5x20 - Depth Jump To Broad Jump 4x3 - Double KB Clean To Push Press 4x5 - Med Ball Shot Put Throw 4x5/5. FINISHER - Farmer Walks 2x40Yds. COOL DOWN - Stretch - Breathe Work