Daily score: 8
Workout:
A. Side plank top leg hip abductions; 5 reps slow and controlled with a 2 sec isometric pause at the top x3; rest as needed between legs
5/side x 3
B. Prone glute lift off; 5 reps with 2 sec isometric pause at the top of each rep x 3/side; rest as needed bw sides
5/side x 3
C1. Two arm goblet hold KB lunge with rotation; 12 alt'ing steps with a 1 sec pause on the rotation x3; rest 1 min
26#kb x 12 x 3
C2. Good morning position hip airplanes; 3 slow controlled reps x3; rest 1 min
3/side x 3
C3. Single arm KB sumo stance deadlift; 6 reps x3/side; rest 1 min bw sides
53# x 6/side x 3
D. DB power snatch; 20 alt'ing reps x 2; rest 2 min
40x20
45x20
+
mobility work 15-20 min
Done
This all felt pretty good and didn't take too long which was good because I had to do it after getting stuck at work pretty late. A and B were both challenging for me, good stuff to help me work on waking up the glutes. Hip airplanes were harder to balance on the left and my hip popped a couple times the first time on the right, no pain. Sumo DLs went fine but definitely more uncomfortable in the right hip socket. Thanks!
No comments:
Post a Comment