DAY 6: ARM-PUMP + MOBILITY + STABILIZATION + SOFT TISSUE, for both 🔴⚪️ Skill and ⚪️🔴 BIG-Skill athletes.

This day serves as a strategic neural recovery, structural stability, and blood flow session, designed to:

  • Drive arm hypertrophy and blood flow

  • Improve scapular mechanics and tissue quality

  • Mobilize hips, trunk, and shoulders under low CNS load

  • Reinforce recovery ahead of the game-based day (Day 7)

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

🔧 Goals

  • Promote upper body blood flow and hypertrophy without CNS fatigue

  • Restore trunk and shoulder mobility

  • Increase fascial glide, scap control, and joint hydration

  • Improve neural tone and mobility prior to performance-based Day 7

🧱 ARM-PUMP CIRCUIT (Both Groups)

Perform as a circuit, 3–4 rounds, rest 60s between rounds.

  1. Incline DB Curls – 12 reps

    • Long head focus, full ROM

  2. EZ Bar Skull Crushers – 10 reps

  3. Zottman Curls – 8 reps

    • Supinate up / pronate down = eccentric overload

  4. Rope Overhead Triceps Extension – 12 reps

  5. Band Pull-Aparts – 20 reps

  6. Towel DB Hammer Curl (Thick Grip) – 10 reps

🧘 FULL-BODY MOBILITY + RECOVERY BLOCK

  1. 90/90 Hip Switches – 2x10

  2. Kneeling Adductor Rockbacks – 2x10/side
    Demo

  3. Half-Kneeling T-Spine Rotations – 2x10/side
    Demo

  4. Wall Pec Stretch – 2x30 sec/side
    Demo

  5. Supine Band Hamstring Stretch – 2x30 sec/leg
    Demo

🔄 SCAPULAR + SHOULDER STABILIZATION

  1. Scapular Wall Slides – 2x10
    Demo

  2. Sidelying External Rotations (w/ DB or Plate) – 3x12
    Demo

  3. Quadruped Shoulder Taps – 2x10/side
    Demo

  4. Y-T-W on Incline Bench – 2x8/position
    Demo

🔬 SOFT TISSUE WORK / FASCIAL GLIDE (Post-Circuit)

  1. Foam Roll Sequence – 30–45 sec each

    • Quads

    • TFL

    • IT Band

    • Lats

    • T-Spine

    • Calves

    • Plantar fascia (lacrosse ball)

  2. Tiger Tail or Voodoo Band Floss (Quads, Biceps) – Optional for recovery

  3. Stick Roll or Theragun – Focus on sore areas

🧠 BREATHING + PARASYMPATHETIC RESET

  1. Legs-Up Wall Position – 4–5 minutes

    • Deep nasal breathing, 4 sec inhale / 6 sec exhale

  2. Box Breathing (4-4-4-4) – 3 rounds

    • Great for downregulating CNS and promoting sleep quality

🥩 Nutrition Recommendations – Recovery & Lean Mass

Morning or Pre-Session:

  • 20–30g protein (whey, eggs, yogurt)

  • 30–40g moderate-digesting carbs (fruit, oats, toast)

  • Small fat (nut butter, olive oil)

Post-Session Recovery:

  • 30–40g protein (whey isolate, chicken, turkey)

  • 40–60g high-quality carbs (rice, fruit, potatoes)

  • 5g creatine

  • 1–2g Omega-3s

  • 20+ oz water w/ electrolytes

  • Optional: turmeric, ginger, magnesium for anti-inflammatory support