Daily score: 7
Workout:
A. Back squat 10 sets of 3 @70% 1rm; rest 90 seconds
Done at 140
B. Clean grip deadlifts; 10 sets of 3 @70% 1rm; rest 90 seconds
Done at 195
C1. Rear foot elevated split squat; 8-10x3; rest 1 min
10/side x3
C2. Shrimp squats; 5 slow controlled reps per side x3; rest 1 min
C3. Side to side cossack squats; 5 slow reps in both directions x3; rest 1 min
C4. Short hamstring isometric; 20 seconds x3/side; rest 1 min
C5. Seated 90-90 external rotastion lift off (front leg); 10 seconds
x3/side; rest 10 sec
C6. Seated 90-90 internal rotation lift off (back leg); 10 seconds
x3/side; rest as needed to recovery
All of the above done x3
Finally felt better and was so good to move some weight. On the the internal rotation 90-90’s basically it was 10 seconds of glute cramp and that was it. Only cramped the first round on the short hamstring iso. Thanks!
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