11/29/21

Today was an okay workout... felt extremely tired/exhausted/fatigued by life and stress when I woke up this morning ... happy to at least get this in, despite feeling like shit and not really pushing the intensity. 

Warm-up

Cardio of choice x 3-5 minutes. 

+ 

2-3 sets 

1. Dynamic Adductor Stretch x 10/side  

*Do NOT allow the low back to round as you sink back into the stretch position. 

2. Assisted Low Switch Cossack Squat x 5/side 

*Stay low and try to keep both feet planted firmly on the ground to maximize the stretch through the adductors (groin). 

3. Patrick Step x 10-15/leg

*This movement should be painfree. Drive the knee forward as far as possible without letting the heel come up. 

4. Side Lying Thoracic Rotations x 10/side

*Keep your hips and knees at 90 degree angles

*Intention: Open up the groins and hips. Activate the quads and glutes in preparation for squatting. 

-Complete

A.

2-3 Sets

10 Slant Board Single Leg Calf Raise Right

10 Slant Board Single Leg Calf Raise Left

10 Standing Banded Single Leg Psoas March Right

10 Standing Banded Single Leg Psoas March Left

10 Banded Hamstring Curls Right

10 Banded Hamstring Curls Left

REST AS NEEDED between exercises and sets

-Complete 

B.

3-4 Sets

1. 1-1/4 Overhead Squat; 5,5,5,5

rest 15sec

2. Goblet Pistol Box Squat; 4-6/leg

rest 15sec

3. Split Stance Isometric 20sec/leg

rest 2 mins and back to 1

1-1/4 Overhead Squat is 5 reps per set

-125#, 135#, 145# on the OHS ... 25# for the goblet pistols 

C.

For Time

10-8-6-4

Front Squat 165lbs/105lbs (from rack)

Burpee C2B Pull Ups

rest 2mins

For Time

20-16-12-8

Body Rows

Jumping Goblet Squats (53/35# KB)

-Complete ... didn't get the times, just went through this at a consistent pace 

D.

2-3 Sets

Dumbbell Windmill x 5/side

Dumbbell Side Bends x 10/side 

Pike Leg LIft Over x 15 reps

-2 Sets ... 35# for the KB windmills ... 72# for the side bends 

Cooldown

1) Middle Split x 2 min 

*Use stationary object as necessary to improve positions and comfort. 

2) Front Split x 1-2 min/side 

*Use stationary objects as necessary to improve positions and comfort. Allow the front knee to bend to regress this movement. 

3) Bottom of Squat Hold x 2 minute

*Use stationary object for assistance or lean against wall to comfortably sit in the bottom position.

-D/N complete