REHAB WORK:
Ab Roller 1x21 (forward, diagonals = 1 rep)
Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10
Set of 15 scapular push-ups between sets
DB Push-ups 1 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.
Tricep DB Extension/Stretch/ 1 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high
Lying DB Overhead Pulses 1x20/10 lbs (legs on bench, half foam roller under- very controlled)
6r SLS/SE3-iM for each work set
Glute Ham Raises
x10 Hip articulations between a sets
Barbell Squat
135 x 8 ATG
225 x 6 ATG felt super light today.
225 x 10 no belt.
MN (Supersetted with SL)
MN/SE2: 2x5r
1/2 L-sit Leg Extensions
10r MN/SE2-iM for each work set
Seated Pike Pulses
Overall a great workout. Way to push the pace.
SL/PE12: 2x15s
Side Arch Body Holds
5r SL/PE12-iM for each work set
Bent Hurdler Twist 10#
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