June 18, 2025

Daily score: 6

Workout:

#6- plyo's/Iso's/mobility
A1. Straight leg band hamstring kicks; 25 sec x5; rest 1 min
https://www.youtube.com/watch?v=cCyx_f0tfMI
A2. Psoas band kicks; 25 sec x5; rest 1 min
https://www.youtube.com/watch?v=jori5YoJNoc
A3. Prime time flies; 60 feet x5; rest as needed
https://www.youtube.com/watch?v=9wD0ohMr7Iw

Done

B. Split hurdle hops; 12 reps x5; rest as needed
* you don't need to have a hurdle, but imagine you have a low hurdle there and do this foot work. please film your attempts so I can see if my progressions are appropriate.
https://www.youtube.com/watch?v=ZPIDeoXql8s

Did the modification

+
EMOM 20 min:
1- 35 sec double KB front rack iso hold

2- 35 sec goblet KB 90 degree front rack squat hold
3- 35 sec goblet KB floating split squat iso hold L
4- 35 sec goblet KB floating split squat iso hold R

1- with 35’s

2- with 26#

3- bw

4- bw

+
C1. Goblet cossack squats; 15 reps x3; rest 1 min bw sides

Done with bw

C2. Band assisted natural knee extensions; 18 reps x3; rest 1 min

Done

Clearly I have been too busy that it is Sunday and I am writing this from Wednesday’s workout now.  I’ve had some drama with my dad and it’s just made my brain quite scattered.  Hoping things will calm down now.  I remember trying to keep this workout scaled to a manageable stress level.  The mod on the plyo work felt way better. I did the split squat ISO’s with my back foot on the ground, having it on the bench was just too hard.  I did the Cossacks with body weight in order to keep them smoothe and good form.  Thanks!