October 8, 2025

Daily score: 6 (jet lag)

Workout:

#5 - Lower body Hips/adductors + plyo's
10 min reverse KOT sled drags

Done, sled plus 70

+
A1. Anterior tib raises; 30 reps x2; rest as needed
A2. Calf raises; 30 reps x2; rest as needed
A3. Unloaded hip thrusts; 25 reps x2; rest as needed

Done

B. Box jumps; 10 reps x3; rest 1 min (jump down forward and 'stick the landing' with controlled absorption of force)

Done to 24”

+
Lower body strength & adductors
A1. Single arm DB OHS; 12 reps x3/side; rest 1 min

Done with 15#

A2. Medball rotational lunges; 24 steps x3; rest 1 min

Done with 20#

B. Lateral low box step ups @4111; 10 reps x3/side; rest as needed

Done 16”

C1. Wall banded hip marches; 18 alt'ing reps with 2 sec pause at the top of each rep x2-3; rest as needed

Done x3

C2. GHD sit ups @2020; 8-12 reps x2-3; rest as needed

12 reps x3

C3. Single leg sorensen hold; 35 seconds x2-3/side; rest as needed

Done x3

We got home from Italy at 7p last night.  I actually slept pretty okay.  Super happy to get in the gym this morning.  Body is still a bit confused but didn’t feel too bad.  I did probably 5-6 workouts while we were there just out of a need to move.  And we had epic patios with space and views.  Lots of squats, lunges, push ups and burpees.  We did a bunch of walking and some mountain biking but I still felt pretty confined and sluggish.  Just a lot of restaurant food and laziness.  I also got a pretty good cold right off the bat.  It was a fantastic trip though!  Super grateful.  Sicily is a wonderful, rich in culture, place to visit.  

This workout felt great!  Perfect re-entry.  Nothing hurt but it felt challenging.  Thanks!