Workout:
A. Split stance two arm KB RDLs; 8-10x2/side; rest 1 min bw sides
35# kbs x 10/side x 2
B. Weighted hip extensions; 10 reps x4; rest 1 min
20,25,25,25#
C. Lateral box step ups; 10 reps x4/side; rest 1 min bw sides (try to
lower as slowly and controlled as possible per side... keep the box
small enough to maintain safety)
10/side x 4 (first 3 sets on 24”, last set on 20”)
D. Standing single leg calf extensions; 10 reps x4/side; rest 30 sec
10/side x 4
+
21-15-9
TTB
Assault bike cals
5:45 (first 21 TTB in :59)
+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides
10/side x 4
Hip extensions definitely made my low back feel ‘pumped’. Lateral step ups were fun (it just feels so good to work my legs) and challenging. I took the video to show a right vs. left comparison. Balance and control are definitely better on the left. Watching the videos I realize I wasn’t going as slow as I thought I was :/. Next time. WOD felt amazing. Just good to have some intensity like that back. And- I did 21 TTB in :59! That has to be an improvement. I did 13/6/2, then 6/4/2/2/1, and 6/3. I wish I had biked harder but I know at the time it hurt. Thanks!
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