July 29, 2025

Daily score: 8

Workout:

#2 - Lower body Hips/adductors + plyo's
15 min lower body warm up:
reverse sled drag 3 min
rest 2 min
30 sec jog/30 sec walk x5
5 min calf/hip/core warm up for jumping

Done (sled plus 70#)

+
Jump basics - 10-15 min
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Partial range box squats; 3 sets of 8; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (touch your butt and go. well above parallel like this big man. don't rest on it like the old school Louis simmons way.

125/135/135

B1. Adductor side plank; 30 sec x3/side; rest as needed

Done

B2. Prone straddle hip extensions; 3 sets of 10 reps w/ 2 sec pause on each rep; rest as needed
https://www.youtube.com/watch?v=J1uGoazYDgM

Done

B3. Single leg hip extension leg whip; 3 sets of 10/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 10 reps x3; rest 1 min

52#/44#/44#

C2. Box jumps; 5 reps x3; rest as needed (jump up from one side, then walk forward to the front and jump off and absorb the landing with your legs. Keep the box height low where you feel comfortable but still working) 

Done, 20”

Jumping drills were all within my skill zone.  Will work on the speed.  Legs felt strong on the box squats but 135 was heavy enough for my low back.  First round of prone hip extensions made my glutes cramp but they were better after that.  The hip extension leg whip was awesome, I could feel it working things I need strong.  First round of kbs felt a little heavy for my low back so I backed off.  44 was no prob.  Box jumps felt great!  I rode my horse after this and was able to focus a lot on good posture, hoping for a good recovery.  Tomorrow we are foiling behind our friend’s boat.  Thanks!