Total time: 64:00
REHAB WORK 0:00 - 19:00
Lacrosse roll outs x 1 min
Concept rower x 2 sets
500 m in under 1:50
Supersetted with T-stretches and 30 sec of hollow body rocks.
Ab Roller 1x30 (forward, diagonals = 1 rep)
Dynamic leg/ankle stretches
5 hip articulations per leg per direction between sets
KB Swings/Knee Jumps/Pancake Stretches x 60s
53lb x 10 both arms warm up
53lb X 10r per arm
53lb X 10r per arm
Knee Jumps (alternate each week with long jumps
5 jumps x 3
BB Deadift
135 x 12
225 x 10
225 x 10
Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric.
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.
10s SL/PE13-iM for each work set
Bent Hurdler Static 10#
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