Daily score: 8
Workout:
#2 - Lower body Hips/adductors + plyo's
10 min reverse KOT sled drags
Done with sled plus 70#
+
A1. Anterior tib raises; 20 reps x2; rest as needed
A2. Calf raises; 20 reps x2; rest as needed
A3. Unloaded hip thrusts; 20 reps x2; rest as needed
Done
B. Box jumps; 5 reps x3; rest 1 min (jump down forward and 'stick the landing' with controlled absorption of force)
Done 24”
+
Lower body strength & adductors
A1. Single arm DB OHS; 10 reps x3/side; rest 1 min
20#/15/15
A2. Medball rotational lunges; 20 steps x3; rest 1 min
Done with 20#
B. Lateral low box step ups @4111; 8 reps x3/side; rest as needed
Done, 16”
C1. Wall banded hip marches; 14 alt'ing reps with 2 sec pause at the top of each rep x2-3; rest as needed
https://www.youtube.com/shorts/RjahjGVfhA0
Done x3
C2. GHD sit ups @2020; 6-10 reps x2-3; rest as needed
Done x3
C3. Single leg sorensen hold; 30 seconds x2-3/side; rest as needed
Done x3
Sled drag was a great warm up. SA OHS are easier for my left shoulder but harder everywhere else on that side, fun challenge though. Banded marches were super cool, felt them in my lateral glute. Great session. Still feeling the come down from all the stress leading up to my horse thing over the weekend. It was a huge success and super fun, had just been a lot of work leading up to it. This afternoon I have a dressage riding lesson that will be quite physical too. And we leave for 2 weeks in Malta/sicily next Monday! Feeling lucky. Thanks!
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