September 6, 2025

Daily score: 9

Workout:

#8- Lower body Hips/adductors + plyo's
10 min amrap:
14 calf raises
14 high knee marches
14 anterior tib raises
14 air squats
14 pogo hops
14 cal row

4+11 calf raises

+
* keeping these the same for one more cycle
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
A1. Double KB front rack (elbows and pinkies close) squats @3030; amrap unbroken with 35#/hand (one you have to pause or lose tempo, set is over) x3; rest as needed

9/8/8

A2. Single leg hip thrusts; 12-15x3/side; rest as needed

15/15/15

B. Goblet hold lateral lunge; 14 reps x3/side; rest as needed bw sides

Done with 35# kb

C1. Handing Straddle L hold; amsap x3; rest 90 sec

:30/:31/:31

C2. Seated straddle pike lifts; 14 reps x3; rest 90 sec

Done

C3. Sumo stance BB RDL; 12-15x3; rest 90 sec

125x15x3

Great to get some gym time.  We also move 2 ton of hay into the loft after this.  A bit sore the next day but not in a bad way.  Sore glutes.  Going downwinding today!  Hardest part of this workout were the tempo squats.  Happy with the progress on the L-straddle hold.  Thanks!