Mobility/Warmup:
Reverse 90/90 Stretch
Inverted Hamstring Stretch
Forward Lunge, Elbow to Instep
Inchworm
Shoulder Complex
Leg Cradle
Glute Bridge (Marching)(Knee Extension)
Knee Hug
Drop Lunge
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL
Drop Squat and Stabilize
Squat Jump – Non Countermovement
Scorpions
Iron Cross
Fire Hydrant Circles
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds
The Workout:
Reverse Deficit DB Lunge (weight is total): 80x8x3. The deficit is now a step higher than the last time.
V-Handle Pulldown: 105x8x3. Used a handle with a wider V with a fatter handle.
DB Deadlift (weight is total): 190x8x3. I didn't have legs for this today. Legs still beat from Sunday, warmup took a bit out of me, the lunges REALLY took it out of my legs to the point where I had no launch. I pretty much muscled it up, saw stars after each set.
DB Incline Raises: 15x8x3 (Cluster). Did not have 12 lbs DBs but this was much better. I could do 4 reps with this weight. So I did 4 reps with one arm, then the other, then back again.
DB Preacher Curls: 25x8x3
DB Extensions (Tates): 25x8x3
Hammer Calf Press: 250x8x3
DB External Rotations: 15x8x3
Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4 MPH and 2 minutes at 3.0 MPH.
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