Daily score: 8
Workout:
A. Barbell hip thrusts; 12 reps x5; rest 90 sec
125, 135, 135, 135,135
B. Tall kneeling band hip extensions; 12 reps x5; rest 1 min
12x5
C. Front sqaut; 10 sets of 3 @75% 1rm; rest 75 sec
123x3x10
D1. Single leg RDL; 8-10x3; rest 1 min
20#x10/side x 3
D2. Short hamstring isometric; 20 seconds x3; rest 1 min
20/side x 3
D3. Natural knee extensions; 8 slow controlled reps x3; rest 1 min
8x3
E1. Semi striaght leg hip extension isometric; 20 secons x5; rest 1 min
20/side x 5
E2. Bench bent knee hip extensions; 5 reps with 5 sec maximal
isometric contraction x5; rest 1 min
5x5
E3. Hollow body hold; 75 seconds accumulated AFAP for quality x5; rest as needed
75x5
Felt good to squat again. Legs were shaky by the D series. Still some cramping on the first round of short hamstring isometrics. All went well, very spent and tired by the end. Thanks!
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