Daily score: 7
Workout:
#2 - Lower body Hips/adductors + Hand stands
Gymnastics HS hold
3-2-5-3-4
+
** since it has only been about 3 weeks of this structure, I'm going to leave the adductor work in there since you said with the saddle and these they have been feeling good, I only changed the following work.
A1. Wall press resisted adduction; 30 reps x3/side; rest as needed
Done
A2. Short lever copenhagen iso; 30 sec x3/side; rest as needed
Done
A3. Slider lateral lunge adduction; 10 reps x3/side; rest as needed
All A series videos here: https://www.youtube.com/shorts/PQ-DRV7T4a0
Done
+
3 sets:
8 squat jumps (hands on back of head, squat to just above parallel, jump in the air at 90% effort)
12 double DB front rack walking lunges (12/side)
24 hip thrusts (moderately heavy so it has to be done in multiple sets to get to 30)
rest as needed bw sets
25# dbs/ 155 HT
3:00/3:14/2:54
+
B. Single leg hip airplane; 3 slow controlled reps in both directions x3; rest as needed
Done
Body feeling a bit sore and ready for a rest day. I’m at work the next two days so decided to get this one in despite a bit of soreness. Felt great! 3 sets were challenging but not terrible. Zero adductor issues. Love the hip airplanes. Been forever since I’ve done those and they were a great stretch for my glutes. Thanks!
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