Daily score: 7
Workout:
A. Good morning; 10 reps x4; rest 2 min
45x10x4
B. Front rack walking lunges; 20 steps x4; rest 2 min
85x20x4
C1. Single leg RDL; 8-10x3; rest 1 min
20# DB x 10/side x 3
C2. Natural knee extensions; 6 slow controlled reps x3; rest 1min
6x3
C3. Rig assisted sissy squats; 5 slow controlled reps x3; rest 2 min
5x3
D1. Single leg good morning; 10 reps x3; rest 1 min
10/side x 3
D2. Short hamstring activation; 20 secods x3; rest 1 min
20/side x 3
D3. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x3; rest 2 min (lay down face down on the bench
and extend the hips)
5x3
E. Quadruped hip CARs; 2 reps x5/side; rest 1 min
2/side x 5
Lunges were tough as always. Right leg cramped on the first short hamstring activation but was fine on the next two. Pretty sore glutes and hamstrings the day after. Thanks!
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