Daily score:
Workout:
A. Barbell hip thrusts; 10 reps x4; rest 90 sec
125
135
140
140
B. Barbell reverse lunge from 2" platform; 20 alt'ing reps x2; rest 90 seconds
75
85
C1. Single leg RDL; 8-10x3; rest 1 min
20# DB x 10/side x 3
C2. Short hamstring isometric; 20 seconds x3; rest 1 min
20/side x 3
C3. Natural knee extensions; 8 slow controlled reps x3; rest 1 min
8x3
D1. Semi striaght leg hip extension isometric; 20 secons x4; rest 1 min
20/side x 4
D2. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x4; rest 1 min
5/side x 4
D3. Hollow body hold; 60 seconds x4; rest as needed
60
52/8
60 with bent knee
60 with bent knee
I did A and B close to as heavy as I could with good mechanics and warmed up well before. Felt good. I did get some cramping on C2 but each time seemed a little better. Hollow body holds were super tough, I got a big ab cramp after the second one when I tried to get up off the floor and did the last two with bent knees. Hamstrings are feeling this one the next day. Thanks!
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