March 28, 2017

Daily score: 7

Workout:

A1. Barbell walking lunges; 20 steps x3; rest 1 min

75x20x3

A2. Single leg wall assisted (use your hands to crawl down the wall to
your end range and control your body with glutes and hamstrings, keep
abs tight) good mornings; 8 reps x3/side; rest 1 min

8/side x 3

B1. Quadruped hip CARs; 3 slow controlled reps x3; rest as needed

3/side x 3

B2. Single leg hip thrusts; 6 reps x3/side; rest as needed

6/side x 3

B3. Single leg lateral step ups; 5 reps x3/side; rest as needed

5/side x 3

C. Bird dogs; 10 reps x4; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)

10 x 4

D. Arch body hold; 60 seconds x4; rest  1min

60,39,31,31

+
mobility work 15-20 min

Done

I really thought dropping caffeine would be easy but I had the worst headache/neck ache all morning and into the afternoon until I finally took some Advil.  I am writing this the next day and day two is way better.  So I guess I was drinking enough to effect my body's homeostasis.  The wall assisted single leg good mornings are a perfect modification for me.  They were hard but I was able to stabilize and isolate the glute/hami and keep good form.  Interesting thing on the bird dogs-  I was able to squeeze my left glute but couldn't seem to isolate and contract the right glute, I would try and then feel my back and hami get tight but not the glute.  Very mentally frustrating.  Arch body hold for one minute was super hard and I really dropped off after that.  Those were all I had and low back got super lit up.  Glutes are pretty tender day after.  Thanks!