Workout:
Sled pushes; 20 seconds continuous @90-95% effort
rest 2:10
x8 sets
Sled + 55# x 2
Sled + 70# x 6
+
A. Banded marches; 2 min continuous work x4; rest 2 min
2 min x 4
B. Singel arm russian KBS; 12 reps x4/side; rest 1 min bw sides
35# x 12/ side x 4
C1. Single leg RDL; 8-10x4; rest 1 min
25x10
30x10
35x10
40x10
C2. Banded frog pumps; 12 reps with 2 sec isometric pause at the top
of each rep x4; rest 1 min
12 x 4
C3. Crossunder step downs from 20" box; 3 slow controlled reps per leg
x4; rest 1 min
3/leg x 4
C4. Prone glute lift off; 6 reps with 2 sec isometric pause at the top
of each rep x4/side; rest as needed bw sides
6/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
First- I was a little sore in the abs from yesterday which is unusual but satisfying. As for today, it was hot and the sled pushes had me bent over and light headed by the end of the 8th. Took me a bit to recover for the marches. I feel the sled pushes mostly in my quads and some in my butt. Marches were good, 4th set got hard to maintain the core the last 30 seconds. Went up in weight on the rdls today and really felt different, easier to balance but harder for the butt/hami. Crossunders were cool, worked hard to be controlled alllll the way to the floor. Couch stretch during mobility is improving, I can sit with my chest up on both sides now and hands in front knee. Thanks!
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