Warm Ups
00:45 of the following;
Toe Up
Standing Hambstring Stretch
Banded Hip Flexor Table Stretch
Seated 1/2 Pigeon Stretch
Half Kneeling Ant Tib
Seated Straddle Stretch
OH Squats #15*8*5 (00:45)
Unifoot Touch 6"*8*3
Unifoot MB Switches #2*8*5
Seated Shoulder Stretch 00:45*2
Wash dishes + put away groceries.
Shower...
*starting with right leg & feet (heel) soreness...
Warm Ups;
Stretch 01:10
Lying Hamb
Lying Quad
Lying Trunk Twist
Standing Straddle
Isometrics;
01:10 if all the following
Warrior 1
Warrior 2
Toe Ups
Full Squat
Hollow Rock (fetal)
Tabata 4 Rounds
Stand on One Foot
Tabata 4 Rounds
March with Green Band
Toe Ups
Strength:
Snatch Grip RDL #65 *3*3 (varied pace - spd = left Hamb crampy)
Squat #45*5*3 (to ladder Rack - no box)
Thumbless RDL #105*5*3
Hambstring Stretch Up Wall 06:00
Warm Ups
01:00 of the following;
Band Hip Flexor Stretch
Band Hambstring Stretch
Lying Trunk Twist
Standing Straddle Stretch
Full Squat Hold
Stand on One Foot
Warrior 1 (with Lindsey foot spacing adjustment)
Block Squeeze Squat
Assistance:
Lat Pull Down BN #110*8, 120*8*6
Strength:
Squat #45*5 ("14), 45*5 (12"), 45*5*3 (10")
Halting SG RDL 45*3, 65*3*3 (00:10)
Thumbless RDL 85*5*3
Grip:
BO Plate Pinch #20*00:15*2
Gripper #60*10, 80*7*2
Spaced Gripper 60*00:15
Warm Ups
01:00 of the following;
Band Hip Flexor Stretch
Band Hambstring Stretch
Lying Trunk Twist
Standing Straddle Stretch
Full Squat Hold
Stand on One Foot
Warrior 1 (with Lindsey foot spacing adjustment)
Block Squeeze Squat
Assistance:
Lat Pull Down BN #110*8, 120*8*6
Strength:
Squat #45*5 ("14), 45*5 (12"), 45*5*3 (10")
Halting SG RDL 45*3, 65*3*3 (00:10)
Thumbless RDL 85*5*3
Grip:
BO Plate Pinch #20*00:15*2
Gripper #60*10, 80*7*2
Spaced Gripper 60*00:15
Warm Ups
Supine Trunk Rotation Stretch 00:30*2
Straddle Stretch 00:45
Toe Ups 01:00
Bent Elbow Grab 01:00
Stand on One Foot 01:00
One Foot Lateral MB Switches *10
Full Squat Hold 01:00
Stand on One Foot 01:00
One Foot Lateral MB Switches 10
Block Squeeze Squat 01:00
Bulgarian Squats 20"*10*3
BOSU Step Ups (+2") *10*3
Full Squat *10*3
Arm Circles
Dislocates #10 *10
Lying Face Up Dislocates #10 *10
Rocking Table Top *15*2
Tabata
8 Rounds
Shoulder Flexion (Lying Face Down)
Odd Palms Down #10
Even Palms Up (Supinated) #10
Tabata
4 Rounds
Hollow Plank
4 Rounds
Varied DB Fly
00:30 of the following;
Stretch Strap Quads & Hambs
Tie Ups *2
Block Squeeze Squat
Warrior 1
Warrior 2
Bent Elbow Grab
Step Ups 20"*10*4
Bulgarian Squats 20"*10*4
Squats to 10"*10*4
Roll entire thigh & upper back
Piraformis Stretch on Roller
00:45 Elbow Grab
Joshua Peters Creative
Warm Ups
00:48 of all the following
Standing Hambstring Stretch
Standing Hip Flexor Stretch
Seated Straddle Stretch
Toe Ups *2
Shoulder Circles (10 forward and back)
Hollow Hold
Isometrics:
01:00 of all the following
Bent Over Straddle
FULL Squat Hold
Toe Up
Block Squeeze Squat
Hollow Hold (break for legs)
Warrior 1
Warrior 2
Bent Elbow Grab
Weights:
Squat (sit reps 1-3, TAG 4-5)
#45*10 to 20"
#45*5 to 16"
#45*5*3 to 12"
Halting Snatch Grip RDL #45*3*3 (00:12 pause below knee)
Thumb less RDL #45*5*3
(watching "twist patterns" on this)
Knee Clicky
Feet/ RT Foot PAINFUL
Warm Ups
Arm Circles
Toe Ups
Gymnastics:
High Ring Row *10*4 (Rotation of Forearm)
Ring Hinge Row *10*4
Ring False Grip Hold 00:03*2 (full BW beneath ring+Elbow at 90)
Block Squeeze Squat 01:30
Isometric Lunge L 01:30
Isometric Lunge R 01:30
Block Squeeze Squat 01:30
Bent Elbow Grab 00:45
Straddle Stretch 00:45
Hambstring Stretch 00:45
Quad Stretch 00:30
No ice
Still sore upper Lats, legs, right foot, Knee better
Warm Ups
Toe Ups 00:45
Elbow Grab Bent Stretch 00:45
Block Squeeze Squats 00:45
Seated Straddle 00:45
Arm Circles
3 Rounds
High Ring Row 00:45
Block Squeeze Squats or Warrior 1 or Warrior 2 00:45*
Seated Straddle OHP #20*00:45
Block Squeeze Squats or Warrior 1 or Warrior 2 00:45"
Rest as Needed
"2 sets of Squats, 1 set each side for W1 & W2
2 Rounds
Hinge Row 00:30
Rest 00:15
Plank 00:30
Rest 00:15
Glute Activation (Face Down) 00:30 +10 Pulses
Rest as Needed
2 Rounds
Low Ring False Grip Hold 00:15
Rest 00:15
Push Ups for Speed 00:15 (15, 11)
Rest as Needed
Push
Stick Dislocates
Standing Trunk Rotation
Light Hip Stretching
3rd day of relative knee soreness (2/10)
Seated OHP #45*10, 95*10, 115*10, 135*8, 135*6, 135*5 (Left Lat Engagement...)
Parallette Push Ups *10*3
Pillarred Knee Raise *10*3 (00:10 pause at finish)
