June 26, 2017

Daily score:  8

Workout:

A1. Stbaility ball stir the pots; 10 slow controlled reps x5/side; rest 1 min

10 each direction x 5

A2. Tuck ups; 20 reps x5; rest 1 min

20 x 5

A3. Elbow side plank; 30 seconds x5; rest 1 min

30/side x 5

B1. Seated pike lifts; 10 reps with 1 sec isometric hold x5; rest 30 sec

10 x 5

B2. Hollow body hold; 40 seconds x5; rest 30 sec

40,40,35,35,30

B3. HAnging straight leg hold; 10 reps x5; rest 2 min

10 x 5

+
mobility work 20-30 min (self directed to try to contract glutes and
work internal rotation and abductions without getting a pinch
sensation.  work very slow controlled)

Done

What a great 60 minutes of core work.  The hollow body holds were the hardest and did fatigue.  I added the photos (which I know probably don't show much) because I wanted to show how my left hip (bottom pic) has way more external rotation than the right (top pic).  The right hip gets pretty stuck with the knee pointed up in this position where my ankle is on the ghd.  I also worked slowly through some sumo good morning and standing HIP CARs to work on what you mentioned.  If I move slowly enough I can avoid pinching on the right.  Left feels great.  Thanks!