12/18/21

Today was a solid workout... this was the best I've felt in a while ... I had a large meal of sushi last night and slept about 10 hours last night... not sure if those things contributed, but this was a very enjoyable workout.

Warm-up

Cardio of choice x 3-5 minutes. 

+ 

2-3 sets 

1. Banded Face Pull x 12-15reps

*Keep the elbows high and wide and attempt to squeeze your shoulder blades together with each rep.

2. Cossack Squat x 5/side

*Drive strongly through the foot into the ground, and try to maintain a straight low back position during the entire movement. 

3. Squat Hip Rotations x 10-15reps

*Elevate the heels if necessary to make this position more comfortable. Option 1) move the knees in and out with your hands. Option 2) move the knees in and out without the hands. Option 3) Move the knees in and out with the hands and add some resistance from the legs. 

4. Full Squat Burpee x 10 reps

*Sit into the squat position on the way up and down. Wake the body up! 

*Intention: Open up the groin and hips in preparation for lower body training.

-Complete

A.

2-3 Sets

20 Double Leg Seated Calf Raise

20 Plank Psoas March

20 Double Leg Banded Hamstring Curl

REST AS NEEDED between exercises and sets

-2 Sets ... 2x35# DB for the calf raises, 1 blue band for the psoas march and 1 black band for the curls 

B.

3-4 Sets

1. Front Squat; 3111; 4,4,4,4

rest 15sec

2. DB Suitcase Knee Over Toe Split Squat; 6-8/leg

rest 15sec

3. Goblet Half Squat Isometric w/ Pulse 30-40sec/leg

rest 90-120sec and back to 1

-4 Sets ... went 185#, 215#, 235#, 245# on the front squats ... 2x35# DB across and 35# KB across ... big leg pump

C.

12min AMRAP @ 85% Effort

4 Back Squat 205/145 (from the rack)

3 Weighted Hanging Leg Tucks 30/15lbs

2 Complexes/arm (Turkish Get Up + 1 Overhead Reverse Lunge per leg - 53/35lb)

-Complete ... don't remember the rounds, but it was quite a few given the low number of reps of each movement, was fun to move through this, fun stuff. 

D.

2-3 Sets

25sec Clamshell Side Plank R

25sec Clamshell Side Plank L

25sec Adduction Bias Side Plank R

25sec Adduction Bias Side Plank L

40sec Alternating KB Plank Pull Through

45sec Calf Iso R 

45sec Calf Iso L

*rest as needed between movements and sets

-Complete, 2 sets 

Cooldown

1) Supine Hamstring Stretch x 1 min/side 

*Keep a slight arch in your low back during this stretch. 

2) Half Kneeling Anterior Line Stretch x 1 min/side

3) Front Split Progression: Start in the couch stretch position. Perform 10-15 rocks in and out of the front leg (as demonstrated). Walk out the front leg and then perform another 10-15 rocks. Use an object to hold onto (paralletes or yoga blocks). Then try to straighten the front leg (while holding onto the stationary objects), and stretch the the hamstrings without allowing your torso to rotate. Spend a total of 2 minutes per side on this drill. 

4) Front Splits x 2 min/side

-D/N Complete