DAY 6: ARM PUMP + MOBILITY + STABILIZATION + SOFT TISSUE — your regeneration-focused session to drive blood flow, maintain muscle tone, reinforce joint mobility, and prepare for game effort.

✅ DAY 6: ARM PUMP + MOBILITY + STABILIZATION + SOFT TISSUE

🎯 Objectives

  • Elevate blood flow to arms and trunk

  • Promote fascial glide and tissue hydration

  • Increase scapular control and mobility

  • Downregulate the CNS before Day 7 simulation

💪 ARM PUMP CIRCUIT (Both Groups)

4 Rounds — Rest 60s Between Rounds

  1. Barbell Curl + Close-Grip Press Combo – 10 reps each

    • Alternate immediately with no rest

  2. Incline DB Curl + 2s Eccentric – 8 reps

  3. Rope Overhead Triceps Extension – 12 reps

  4. Zottman Curls – 8 reps

  5. Band Face Pull to External Rotation – 3x15
    Demo

🧘 MOBILITY & RECOVERY BLOCK

Cycle through slowly — 2 rounds

  1. 90/90 Rotational Flow – 10 switches
    Demo

  2. Standing Adductor Stretch + T-Spine Reach – 2x30 sec/side

  3. Banded Lat Opener – 2x30 sec/side
    Demo

  4. Couch Stretch – 2x30 sec/side
    Demo

  5. Seated Forward Fold + Breathing – 2x5 breaths

    • Inhale through nose, long exhale through mouth

🔄 SHOULDER + SCAP STABILIZATION BLOCK

  1. Wall Angels (Glutes, Head, Hands Contact) – 2x10
    Demo

  2. Prone I-T-Y Raise w/ Pause – 2x8 per position
    Demo

  3. Quadruped Shoulder Tap + Knee Lift – 2x10/side
    Demo

  4. Band W Raise (Elbow Drive to Wall) – 2x10
    Demo

🧊 SOFT TISSUE / FASCIAL RELEASE

  1. Foam Roll:

    • Quads, Glutes, Lats, TFL, Upper Back – 30 sec each

    • Use moderate pressure — goal is hydration not pain

  2. Lacrosse Ball Trigger Point (Pec Minor, Rotator Cuff) – 1x30 sec/spot

  3. Stick Roll (Quads + Triceps) or Massage Gun – 1–2 min total

🧠 CNS RECOVERY / BREATHWORK FINISHER

  1. Legs-Up-Wall Position – 5 minutes

    • Inhale for 4 seconds, hold 4, exhale 6 seconds

    • Calm jaw, soften ribs

  2. Box Breathing – 4 cycles

    • 4s inhale → 4s hold → 4s exhale → 4s hold

    • Option: close eyes or use guided breath app

🥩 Nutrition – Tissue Support + Inflammation Control

Pre-Session (Light):

  • 20–30g protein (collagen + whey or egg whites)

  • 30g moderate-digesting carbs (fruit, toast, oats)

  • Optional: caffeine-free electrolyte + creatine

Post-Session Recovery:

  • 30–40g protein (whey, fish, poultry)

  • 30–50g carbs (potatoes, rice, fruit smoothie)

  • 5g creatine

  • Omega-3 (1–2g), magnesium glycinate, turmeric or ginger

  • Hydration: 24+ oz water with sea salt or electrolyte pack