Daily score: 8
Workout:
A. Two arm KB front rack carries; 20 steps x4; rest 2 min (create
maximal core tension while still focusing on breathing and keeping
glutes engaged to take steps)
12kg
16
16
16
B. Tall kneeling paloff press with bands; 3 reps with 5 sec pause each
rep x4/side; rest 30 sec bw sides
3/side x 4
+
Assault bike sprint 8 seconds @100% effort
rest 2:22 actively
x12
Done, about 200 cals
+
C. Bent knee hollow body hold; 20 secodns x5; rest 40 sec (create as
much tension as possible in abs)
20 x 5
D. Hemibridge breathing drills 15 min
(https://www.youtube.com/watch?v=FFc8PekViwQ)
Done
Lunges...this has not been how I've been doing lunges. Meaning, I know I have not kept that kind of tension or used my glutes in the past. Took a lot of mental and physical effort. The glute engagement definitely made me feel like my hips/pelvis stayed more stable, swayed less. It was harder though...but maybe not once I build those muscles up? Paloff press felt good. AD was fine, parked it out in the sun and enjoyed it. Hollow body holds: again, I know I haven't done them full tension in the past. I kept getting a lat cramp too. Breathing drills are challenging for me as you saw, same thing today. But 15 minutes actually flew by. Thanks!
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