Workout:
A1. Rear foot elevated front rack split squats; 8-10x4; rest 1 min
35# bar x 10/leg x 4
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x4/side; rest 1 min
15# dbs x 10/side x 4
B. Kang squats; 10 slow controlled reps; not for max loading; x5; rest 90 sec
15# bar x 10
35# bar x 10
15 x 10 x 3
C. Clean grip deadlift; 4 reps on the min for 10 min @moderate load
155 x 4 x 10
D1. Back exnteions; 10 reps x5; rest 1 min
10 x 5
D2. Single leg hip thrusts; 10 reps x5/side; rest 1min
10/side x 5
E. Circling back extensions; 10 slow controlled reps x4; rest as needed
10 x 4
+
mobility work 15-20 min
Done
Writing this the next day and my glutes are so sore...mostly the right side. The split squats and single leg thrusters were both more difficult on the right. Went a little lighter on the kang squats and was more slow and controlled...with more weight my back would get sloppy. Everything else went well. I did a lot of work stretching/rolling glutes during mobility. Thanks!
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