12/11/21

Today was overall a good workout... biggest glute pump I've had in a while... overall didn't feel particularly great ... an accumulation of stress in my life has taken its toll on my mental focus. Tried to get the most out of this that I could and got everything in. 

Warm-up

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 Psoas March Right

10 Standing Banded Psoas March Left

10 Banded Single Leg Hamstring Curls Right

10 Banded Single Leg Hamstring Curls Left

REST AS NEEDED between exercises and sets

-Complete 

B.

3 Sets

1. Overhead Squat; 3111; 4,4,4

rest 15sec

2. Goblet Box Pistol Squat; 21X1; 3-5/leg

rest 15sec

3. Goblet Single Leg Wall Sit 20sec/leg

rest 90-120sec and back to 1

-Went 125#, 145#, 165# on the OHS ... 35# across on the other movements 

C.

20-16-12-8

Alternating Front Rack Reverse Lunge 135lbs/95lbs 

Ring Rows

rest 2mins

16-12-8-4 

Toes to Bar / K2E

Thrusters 75/55lbs

-Complete ... didn't time this, but got quite a bit of intensity out of it

D.

2-3 Sets

Half Kneeling KB Windmill x 5/side

KB Russian Twist x 12/side 

Single-Leg Pike Leg Lift x 10/leg

*rest as needed between movements and sets

-Complete, 2 sets ... 53# across 

Cooldown

FBB Splits and Squats Cooldown 

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the 30-60 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

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