TrainersEye · Session of the Day · Cricket · #036

Cricket All-Rounder Armor — Spine, Cuff & Posterior Chain

Anti-extension & QL/oblique strength vs lumbar stress, cuff armor, hinge capacity · Stage · Strength Build (loading the chain)

Target ≈ 55 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Kinetic priming · lumbo-pelvic & cuff prep · 6-8 min

Time__ : __

1	Arm Circleships fire, shoulders lag — feel the separation coil	8 + 8
2	Hip Circlessteady breathing rhythm	2 × 10
3	Rear Delt Flythe arm you decelerate is the arm you keep — slow eccentrics	2 × 12

Phase 2 · Crease Agility & Deceleration8-10 min · full recovery · react to the call, brake in two steps

Time__ : __

1	Drop Stepfront knee braces, never buckles — absorb through the chain	5 × 10 s
2	Fast Feethips hinge to the ball, eyes level through release	5 × 10 s
3	Split-Stance Jump & Stickfront knee braces, never buckles — absorb through the chain	4 × 3/side

Progression: Loading rule: unilateral lower work leads; young quicks earn barbell load with 10 clean single-leg reps first. QL and obliques get direct sets every week — pars stress is career-ending.

Phase 3 · Rotational Ballistics10-12 min · 100% intent per throw · both sides · rest 45-60 s

Time__ : __

1	Landmine Rotationside wall stays tall — zero lateral collapse	4 × 5/side
2	Wall Ballhips fire, shoulders lag — feel the separation coil	4 × 5
3	Overhead Throwjump and STICK — silence at landing, hold 2 s	4 × 5

Phase 4 · Match Strength & Structural Armor15-18 min · unilateral bias · trunk armor supersets · rest 90 s

Time__ : __

1	Lateral Lungefront knee braces, never buckles — absorb through the chain	3 × 6/side	kg
2	Good Morningleave reps in the tank — spells are won fresh	3 × 6	kg
3	Side Plankside wall stays tall — zero lateral collapse	3 × 30 s/side
4	Bird Dogside wall stays tall — zero lateral collapse	2 × 8/side

Phase 5 · Spinal Decompression & Vagal Reset4-6 min · hanging traction, hip flexor/QL release, breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Dead Hangsteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Protect the lumbar spine and bowling shoulder — trunk armor weekly, film the front-foot plant, stop at any back twinge. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.