11/11/19

This morning was the most thorough glute / single leg work I've done in a very long time, if ever. Tons of tempo/rotational work that left my glutes pumped and burning ... very different stuff, but I am glad to feel my glutes activated after all this long distance running. Overall an enjoyable day in the gym. 

Warmup: 
3 Sets NFT - Single leg focus FBB Warm Up
20X1 x 6-8 reps/leg Lateral Box Step Down
rest 30sec
10m Lateral Band Walk
rest 30sec
Theraband Clamshell Side Plank Isometric x 30sec/side
rest 60sec

+

3-4mins Lower Body Mobility
2mins Banded Ankle Mobilization/side

-Complete

A) Abduction Bias RNT Goblet Squat

4111; 6-8reps/side; rest 60sec between legs x 2 sets
*Positional Strength Work
*LIGHT LOAD - Positional focus

-1 Red band, 40# DB 

B) Box Squat

21X1; 5,5,5,5; rest 2-3mins
*Increase load each set - make only last set TOUGH
*Box height is such that when seated thighs are parallel to floor

-225#, 275#, 275#, 295# ... squared to a rogue bench ...  tempo was tough, didn't get to load these much, but 295# was still very challenging. 

C) DB Suitcase RNT Step Up

21X1; 8-10/leg; rest 60sec between legs x 3 sets
*Light load - focus on tempo and hip control
*Prioritize the forward leg and NOT driving up off the back leg
*Box height is just below the knee

-35# KB, 20" Box 

D) 3-5 Sets Increasing Effort Per Set

10 Dumbbell Thrusters 50/35
rest 15sec
10 Dumbbell Burpees 50/35
rest 15sec
Sandbag Bear Hug (100#) 30sec
rest 15sec
Assault Bike 60sec
rest walk 2mins

*Every set increase the number of Calories you get on the Assault Bike and increase the speed of your DB burpees
*If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.

-Complete ... 3 sets ... started to drag ass and definitely slowed down. More is less as I'm getting back into shape... this was fun, albeit brutal on my lungs. 

E) ROMWOD

-Complete