Total time: 78:00 great workout. A little long, but was on 5 sets for all GST.
REHAB WORK
Lacrosse roll outs x 1 min
Segmented roll outs @ 5 per segment 5 lb dumbbells
DB Push-ups 30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions.
Dynamic leg/ankle stretches
Jump rope x 3 rounds @ 1 min each
KB Swings
53lb x 15 both arms warm up
62lb X 15r both arms
62lb X 15r both
62lb X 15r both
5 hip articulations per leg per direction between sets
BB Romanian Deadift (didn't do today)
135 x 15
225 x 8
225 x 8
225 x 6 last set dropping off. Felt good though
Explosive concentric, controlled eccentric.
Prone hamstring curls
140 x 12 x 3
Last set tough. Broken set.
FL
FL/SE1: 5x4r each side. Feel strong. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!
Tuck Front Lever Single Leg Extensions
10r FL/SE1-iM for each work set
Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar.
MN (Supersetted w/SL) 57:00- 68:30
MN/SE5: 4x15s
L-sit Holds
Great sets. 15 sec perfect. Add 5th set next week.
5r MN/SE4-iM for each work set
Straddle Jefferson Curls
45# plate
SL/PE13: 4x12r
Side Arch Body Holds
10s SL/PE13-iM for each work set
Bent Hurdler Static 10#
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