12/25/21

Today was a different/fun workout ... got in the first couple parts of the program I'm doing and then we added in a '12 Days of Christmas' workout. Overall fun conditioning, not too taxing. I've historically done some extreme versions of these workouts, but this one was one of the easier versions. Fun stuff regardless, happy to get this 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 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 x 3,3,3,3

rest 15sec

2. Goblet Pistol Squat; 4-6/leg

rest 15sec

3. Split Stance Isometric w/ Pulse x 20-30sec/leg

rest 90-120sec and back to 1

-3 Sets ... went 125#, 155#, 175# on the OHS... 35# across on the pistols ... :30 each side on the iso holds. 

C.

'12 Days of Christmas (in the basement gym)' 

1 - 250m Bike Erg 

2 - KB Windmills (35/26#)

3 - 3 Strict Pull-ups 

4 - DB Push-Press (2x50/35#) 

5 - Burpees

6 - Jumping Lunges

7 - Push-ups

8 - KB Swings (72/53#)

9 - Knees-to-Elbows

10 - DB Deadlifts (2x50/35#)

11 - Box Jumps (24/20")

12 - Pistols (each leg - 24 total) 

-29:15 ... unbroken on all the movements except a couple rounds of the K2E ... overall fun aerobic movement, didn't feel much accumulation of fatigue until the last rounds (about 24+ minutes) ... fun way to start the day.