Week 2/Day 1 Glute/Knee Focus

Total time: 68:00

Warm-up 0:00 - 16:00

Elliptical 950 distance/5 minutes

Incline 10/Drag at 2

Hip rotations 5x each way

Hamstring stretch 2x15s

Knee step downs 2x10 each leg

Best stretch ever x 5 x 3

Barbell Hip Thrust Pyramid 17:00 - 31:30

Warm-up set 90x12

130 (+10) x 10 Easy set

160 (+20) x 8 Easy set

190 (+30) x 6 good set

140 (+30) x 15 good weight

Military Press 33:00 - 42:00

DB Military Press

30 x 10

35 x 8 Good weight. Just tough enough

40 x 6 good weight. 

25 x 15

Pistol Squats (Ring assisted) 44:00 - 52:00

BW x 6 left leg quarter squat. Knee has been hurting for the last week

BW x 6

BW x 6

Chin-up 3 x AMRAP 53:00- 57:00

BW x 6

BW x 5

BW x 6 broken sets. I fee so heavy

Gliding Leg Curl (Rowing machine) 59:00 - 64:00

BW x 10 hurts left knee a little on the return 

BW x 10

BW x 10

Lateral Band Walk 65:00 - 68:00

2 x 20