Daily score: 7 (a little tired after night shifts, not bad)
Workout:
Outdoor day-
4.5 mile hike, 1500 feet elevation gain
Sled pushes; 20 seconds continuous @90-95% effort, rest 2:10, x6 sets
Done
1 with 75#
5 with 45#
+
A. Banded marches with empty barbell OH; 2 min continuous x3; rest 2 min (keep midline tight and glutes engaged)
33# barbell x 2 mins x 3
B. Russian kbs; 10 reps with focus on perfect hinge mechanics and glute activation x3; rest 1 min
53# kb x 10 x 3
C1. Seated KB QL marches; 20 "steps" x4; rest 1 min
35#kb x 20 x 4
C2. Banded frog pumps; 10 reps with 2 sec isometric pause at the top of each rep x4; rest 1 min
10 x 4
C3. Seated 90-90 swivel hips to extension; 4 slow controlled reps x4; rest 1 min
4 x 4
C4. Prone glute lift off; 5 reps with 2 sec isometric pause at the top of each rep x4/side; rest as needed between sides
5/side x 4
D. Good morning position hip airplanes; 3 slow controlled reps x2; rest 1 min
3/side x 2
+
mobility work 15-20 min
Done
Went for a lovely hike early in the morning and felt good and wanted to do this workout today too. Sled pushes are so awesomely hard and I am feeling sore in the glutes and hami's the next day. It was lightly raining and the road was wet, the second push was slightly uphill and I could not get the sled started so I had to take the 25# plate off. It was still hard with 45#, I think mostly getting traction with my feel was harder on the wet concrete. My hardest push was the 10 seconds of trying to get that damn thing to move an inch! I'm sure some neighbor was entertained. The OH marches were tough! The last 30 seconds of trying to keep that barbell up and keep my core engaged was a serious challenge. I may have lost my core a little but was proud I made it through all three without dropping the bar. Swivel hip are more 'pinchy' in the right hip. Everything else went well. I have been doing the couch stretch a lot during mobility and was able to get my chest up in it this time, good to see progress. Thanks!
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