Ruben Sandoval

🦿This hip-focused routine develops joint control, stability, and explosive reactivity—key for boxing’s footwork and power, but also vital in any sport demanding speed, agility, and durability. By refining these foundational movements, you’re forging a more resilient, adaptable athlete.

-
Workout: (slides not including cover page)
Warm-Up (Addressing Workspace):
Ankle CARs(slide15),
Knee CARs, (slide 14)
Lumbar Spine CARs(slide 13)
-
Capsule: Hip Capsule CARs (slide 12)
-
Workspace: Prone Hip CAR (slide 11)
-
Rotational: Kneeling Hip IR PAILS (slide 10)
-
Workspace:
Loaded Kneeling Hip CARs, (slide 9)
Loaded Knee Capsule CAR(slide 8)
-
Linear:
Straight Leg Hip Extension Pulses, (slide 7 )
Bent Knee Hip Flexion Pulses (slide 6 )
Hip Extension Dynamic EQI, (slide 5)
Hip Flexion Dynamic EQI, (slide 4)
-
Movement:
Hip Flexion Reactive Catches, (slide 3 )
Hip Extension Reactive Catches(slide 2)
Hip Flexion Rebounds → Overspeed Catches (slide 1 )

ARE YOU OVERTRAINING? 🤯

One of my greatest insights from has been realizing that overtraining is often our body’s way of signaling a need for greater control, not just more repetitions. In FRC, the focus shifts from how much we can do to how well we can do it. Mastering volume is about harmonizing strength with control, building resilience from the inside out. Let’s transform ‘overtraining’ into ‘smart training’ by tuning into what our joints truly need for sustainable strength.

This doesn’t mean abandoning the training you love; it means enhancing it—enabling you to train better, longer, and with more durability. You become stronger, and your progress accelerates because you’re cultivating genuine control and meeting the unique demands of each joint and tissue. The result? A body that performs, recovers, and thrives at its highest potential.
-

The exercises below were part of a 45-minute workout session.

While not all exercises are shown, they’re organized by blocks, though this isn’t the exact order in which they were performed.

Give the 1. Hip Capsule CAR’s, 3. Passive Range Lift Offs and 4. Side lying straight leg, internal rotation biased Hip CAR’s then Hit me up and let me know how they felt .

Let’s managing the targeted control and precision we’re aiming to achieve, helping you signal the body to build stronger, more resilient hip ‘architecture’.

—-
Block 1:
Hip tissue specific work.
1. Hip Capsule CARs
2. Wall blocked Hip Internal rotation PAILS/ RAILS
Immediately followed by Passive Range Holds
3. Passive Range Lift Offs
4. Side lying straight leg, internal rotation biased Hip CAR’s
—————-
Block 2:
1. Glenohumeral joint capsule cars
2. Loaded swimmers
3. Supinated carry
4. 250M Row
————————-

Super Soldier🧘🏻‍♂️🤤

Swipe left to see how I moved into this pose.

Kettlebell workout⛳️
Volume and speed prep for has begun

——->Swipe through for a posterior chain biased workout!

Workout: x3
· Double rack squats x12 not shown
· Speed deadlifts x 12
· Single arm clean + reverse lunge x 8 each
· speed Resistance band RDLs x 12
Plyometrics: x3
· Box jumps x8
Complex: x4
· Kettlebell complex: Hike/ Dead-stop Swing/ Swing x4/4/4

Backside feeling strong!!

It’s less about where and more about with whom. Less about someone else and more about if you get along with yourself. Less what, and more how. Intention and quality matter.

Communicate more. Be with someone you don’t need to change. Don’t use anything your partner said to you when being vulnerable against them. When you listen put your need to talk aside and be present for your partner. Don’t lie, control, manipulate and always express your expectations. Love shouldn’t be a power struggle. Respect yourself and your partner. You deserve happiness, and the best life has to offer. Don’t sell your self short, know your worth!

I am grateful for you and all that we are becoming. Individually and together 🙌🏼