F7 GST B Hamstring/Glutes

Total: 

REHAB WORK 0:00-16:30

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 2x21 (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 

Cable complexes 20r per direction 15lbs

Set of 15 scapular push-ups 

Lying DB Overhead Pulses 2x20/10lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  25 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out) always in plank to switch hand positions

Jumping Rope 3 rounds @ 1 min each

1 min hops

1 min heel touches

1 min leg lifts

SLS 17:00 - 25:45 

SLS/Cossacks 3x5r each variation (5  SLS on each leg, immediately 5r Cossacks = 1 set) 

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Hip Thrust/Swiss Ball Ham Curls Supersets 27:00 - 35:00

BB @ 135 x 10/Swiss x 10

BB @ 180 x 10/Swiss x 10

Smith @ 180 x 10/Swiss x 10

Free weights WAY harder than Smith machine. Holy crap. 

Prone Hamstring Curls SKIPPED TODAY

95 x 15

140 x 8 strong all the way through. Last rep tough

140 x 8 tough last rep. 

Calf Raises 36:45 - 46:30

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

MN (Supersetted w/SL) 48:00- 63:00

MN/SE3: 4x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

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