Total time: 66:00
Elliptical Arms/Legs 5 min
Incline -10 Drag - 2 Distance- 850
Hip articulations 5x2 each leg
Hamstring/pancake stretches x 30 s each leg
Best stretch ever 3x5
Knee-banded BB Hip Thrust 3x20 15:00 - 25:00
70 x 20
70 x 20
70 x 20
Last two sets broken. Tough!
Feet Elevated HSPU 3x6 26:00 - 33:30
BW x 6
BW x 6 left leg elevated
BW x 6 right leg elevated
Front Pause Squat (1sec) 3x5 35:00 - 45:00
70 x 5
35 lb KB x 5
Lower back starting to hurt a bit. Find alternative.
Underhand Assisted Chin-ups (Purple band) 3x10 46:00 - 52:00
BW x 8
BW x 8
BW x 7 with no band.
45 Hyper DB Curls 3x12 53:00-61:00
35 x 8
25 x 12
25 x 12
Banded standing hip abduction 2x20 62:00 - 66:00
22.5 + 10 x 20
22.5 + 10 x 20
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