Workout:
A. Low bar box squat; 5x5; rest 2 min
85,95,100,105,115
B. Single leg RDL; 8-10x4; rest 1 min bw sides
10/side x 4
C. Barbell hip thrusts; 10 reps x4; rest 90 secnods
95,105,115,120
D. Quadruped hip CARs; 2 reps x4/side; rest 1 min
2/side x 4
E1. Sissy squats; 3 slow controlled reps x3; rest 1 min
3x3
E2. Single leg sorensen hold; amsap x3; rest 1 min
24,26,25
+
1 min amrap no push up burpees (maintain tight mid line and perfect positions)
1 min rest
x5
15 burpees x 5
I added the box squat video to be sure they looked good to you, it's been awhile. I worked on keeping my torso a bit more upright after watching the video. RDLs were tough because of balance struggles today and they did light up my shins too. I tried hip thrusts without touching/bouncing the weight on the ground today and added the video to be sure I was doing them how you want me to be. Seemed less jarring this way. Everything else went well, keeping my midline tight on the burpees slowed them down a bit but no back issues! Thanks!!!
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