Workout:
#1
A. Hanging straddle L hold with small circles on one leg; 5 slow
controlled circles in both directions x3/leg; rest 1 min bw legs
done
B. Band resisted deadbugs; 5 reps x3/side; rest 30 sec bw sides
done
C1. Barbell 2" platform elevated reverse lunges; 16 alt'ing reps x2; rest 1 min
65#x16x2
C2. Single leg RDL; 8-10x2/side; rest 1 min
30# DB x10/side
35 x10/side
D1. Side lying band clamshell with hip extension; 8 reps x2/side; rest as needed
done
D2. Ball Adductor squeeze wall hamstring curl/hip bridge isometric; 75
seconds x2; rest as needed
done
E. Overhead Lunge matrix; 6 reps on each leg; rest as needed
1 rep = curtsy lunge, reverse lunge, lateral lunge, forward lunge,
crossover lunge * same thing as last time except hold both hands
overhead
done
F1. Short hamring isometric; 30 seconds x2/side; rest as needed
done
F2. Single leg face up chinese plank; 30 seconds x2/side; rest as needed
done
F3. Adductor side plank; 30 seconds x2/sdie; rest as needed
done
The hanging straddle circles were challenging but felt much harder on the left leg in the external rotation. It was just hard to keep the leg elevated, felt weaker. Not sure the video shows it as much as I felt it. Allll of the rest of this was challenging, especially the last series. Upping everything to 30 seconds made things shake. It's funny how I thought 20 seconds was my limit but turns out I was able to hang in for 30. Tough though! Thanks!
No comments:
Post a Comment