Workout:
A. Single leg RDL; 8-10x3; rest 1 min bw sides
30# in one hand x10
35 x10
40 x10
B. Two arm KB OH walking lunges; 50 feet x4; rest 90 seconds
26# kbs x50 x4
C. barbell step ups; 20 alt'ing reps x3; rest 90 seconds
65# barbell x20 x3
D. Side to side cossack squats; 10 alt'ing reps x3; rest 1 min
10 x3
E. Pistols; 10 alt'ing reps x4; rest 90 seconds
10 x4
F1. Short hamstring isometric; 20 sec x4/side; rest 40 sec
F2. Seated 90-90 hip internal rotation lift off; 10 sec x4/side; rest as needed
F3. Seate 90-90 hip external rotation lift off (front leg); 10 sec
x4/side; rest as needed
Done x4
Did more weight than I've ever done with the rds's and it felt good. Left leg feels more difficult to balance in the lower leg but super strong through the hip and right leg has solid balance through the knee/calf/ankle but more challenging through the hip/pelvis. OH walks weren't as bad as I thought they may be. Step ups were harder than I imagined! 65 felt pretty heavy and was also surprised by the challenge on my core/back to keep a nice upright torso. I do cossacks everyday in warm up so the felt easy. Pistols were pretty good the first set but I felt them as I went on. No problem doing them all unbroken though. The last series went well, needed that. I really felt all of this in my glutes the next day, sore and tight. Thanks!
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