Workout:
A. Step ups with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
B. Reverse lunge with hip flexion; 10 reps x3/side; rest 1 min
https://www.youtube.com/watch?
10/side x 3
C. Banded marches with barbell overhead; 90 seconds continuous work
x4; rest 2 min
90 seconds unbroken x 4 with 35# barbell
+
Lateral sled drags:
50 feet x4/side; rest 1 min bw sides
sled
+
Reverse sled drags;
50 feet x4/side; rest 1 min
sled + 140# x 4
+
Heavy sled push:
20 seconds @100% effort
rest 3 min
x3
sled + 70# x 3
+
mobility work 15-20 min
Done
A girlfriend of mine joined me for this one and that helped a lot. A and B went well, a good balance challenge as well as glute and hip flexors. C felt better than I remember last time...I think maybe last time was 2 mins with the barbell overhead though and that is just pushing the limit, my neck starts to get tight past 90 seconds. Sled drags and pushes were legitimately hard work as usual. I felt the difficulty increased from lateral to reverse to pushing. After the pushes my ribs were pretty sore, I didn't notice it during or I would have stopped. If I don't feel better in the morning I will let you know and take a couple rest days until it settles. Thanks!
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