Daily score: 8
Workout:
#5 - Lower body circuit training + Hand stands
Gymnastics bodies HS
2-1-2-3-2
+
16 min amrap:
1- 9 heels elevated front squat (heavy)
2- 6 hip thrusts (maximal load)
3- 3 hang power cleans (light and explosive)
4- rest
65/165/65
Done
+
16 min amrap:
1- 16 alternating DB front rack reverse lunges
2- 16 DB kick stand squats (8/side)
3- 16 single leg hip thrusts (8/side)
4- rest
15’s/10’s/bw
Done
+
25 min amrap:
1- 12 band assisted natural knee extensions
2- 12 hamstring curls on rower (hips elevated)
3- 36 calf raises (12 toes in, 12 neutral, 12 toes out)
4- amrap anterior tib raises
5- rest
Done
+
15 min locomotion on lower body dominant motions: a walks, b walks, ostrich walk, horse stance walk, duck walk
Done
I did a riding clinic the evening before and woke up tight in the low back/adductors. I’ve been using the foam roller in the mornings to loosen my back up and that helps a ton. I did proceed cautiously with the second emom again, didn’t push weight and moved a bit slow. Went really well. Legs were a little sore the next day but body is intact :). It’s the riding that is messing with me but I’m am figuring it out. I should have a new saddle by mid June. Locomotion seems to be a good mobility cool down too. Thanks!
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