Daily score: 6 (busy, stressed, tired, achy joints from yesterday's hike)
Workout:
A. Good morning; 10 reps x5; rest 2 min
45x10
55x10
65x10
65x10
65x10
B. Front rack walking lunges; 20 steps x5; rest 2 min
65x20
75x20
85x20
85x20
95x20
C1. Single leg RDL; 8-10x4; rest 1 min
20# DB x10/side x 4
C2. Natural knee extensions; 6 slow controlled reps x4; rest 1min
6x4
C3. Rig assisted sissy squats; 5 slow controlled reps x4; rest 2 min
5x4
D1. Single leg good morning; 10 reps x4; rest 1 min
PVC x 10
15# bar x 10 x 3
D2. Short hamstring activation; 20 secods x4; rest 1 min
20/side x 4
D3. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x4; rest 2 min (lay down face down on the bench
and extend the hips)
5x4
E. Quadruped hip CARs; 2 reps x6/side; rest 1 min
2/side x 6
Some residual aches from yesterday's hike but once I got warm and into this workout things started to feel better. No cramps on the hamstring activations this week. Everything went well. Thanks!
No comments:
Post a Comment