May 26, 2025

Daily score: 8

Workout:

#5 - Lower body Hips/adductors + Hand stands
Gymnastics HS hold

4.5/2.5/5/1/2

+
A1. Wall press resisted adduction; 40 reps x3/side; rest as needed

Done

A2. Short lever copenhagen iso; 35 sec x3/side; rest as needed

Done

A3. Slider lateral lunge adduction; 12 reps x3/side; rest as needed
All A series videos here: https://www.youtube.com/shorts/PQ-DRV7T4a0

Done

B1. Barbell hip thrusts; 6-8x4; rest 90 sec

165x8

175x8

185x8

185x8

B2. Seated straddle good mornings; 10-12x4; rest 90 sec

65x12

75x12

80x12

85x10

C1. Rear foot elevated split squats; 10-12x3/side; rest 1 min bw sides

25’s x11/side

25’s x10 on right, pulled adductor on left set

C2. Single leg RDL; 8-10x3/side; rest 1 min 

35’s x8

Bw x10

Bw x10

Felt great this morning.  Been off work and pretty active on the farm and lots of riding.  Everything was feeling really great in this workout until the second set of split squats in the left leg.  Happened on the descent, felt and clunk-clunk in my left adductor area on like the third rep.  I stopped and tried to work it out but I think it’s just balled up a bit.  I did the rdls at body weight after to try and move it some.  Damn.  Doesn’t seem to bother me in my getting around the farm and I even can ride okay.  Feels like a deep pulled muscle in the adductor/ham region.  We are going to the beach for a night tomorrow so I will take a couple days rest and hope it heals.  Thanks!