Daily score: 7
Workout:
A1. Barbell walking lunges; 20 steps x4; rest 1 min
85x20x4
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 x4/side; rest 1 min
8/side x 4
B1. Quadruped hip CARs; 3 slow controlled reps x4; rest as needed
3/side x 4
B2. Single leg hip thrusts; 6 reps x4/side; rest as needed
6/side x 4
B3. Single leg lateral step ups; 5 reps x4/side; rest as needed
5/side x 4
C. Bird dogs; 10 reps x5; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)
10 x 5
D. Arch body hold; 60 seconds x5; rest 1min
60, 41,35,35,36
+
mobility work 15-20 min
Done
Lunges were hard at 85 the last few steps. GM's this week felt stronger on the right, I still really love this modification. Everything in the middle went well. Arch body holds again fatigued fast. Those low back muscles just lock up. Mobility felt great. Thanks!
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