Daily score: 7
#1 - Leg-Hip Hypertrophy
A1. Hip thrusts; 20 reps x3; rest 90 sec* 2 sec pause at the top of each
Done with 105
A2. heels elevated goblet squats; 10 reps @3030 x3; rest 90 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure
20, 26, 30#
+
20 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 40 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 50 sec anterior tib raises
5- rest
75# lunge
50# db calf raise
20# wt’d hip ext
Done
+
C1. band resisted side plank clam shells; 16 reps x2/side; rest as needed
Done
C2. Copenhagen planks; 20 sec x2/side; rest as needed
Done
Mtn biked yesterday but not too hard a route. Legs felt great for this. Definitely felt some glute burning. Thanks!
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