01 Dec 2023 – Circuits
Circuits #
Circuit 1, 3 rounds #
- Mat work, banded
- Butterfly hold 10 sec
- Bridged butterflies x { 30, 35, 40 }
- Single-leg extension x { 20, 25, 30 }
- Double leg banded bridges x { 30, 35, 40 }
- RDL with KB @ 32Kg x 20
- DB hip hinges on slant board @ 20lb x 15
- Split squats @ 40lb x 15
Circuit 2, 3 rounds #
- Ankle weights 10lb
- Bench work / pyramids
- 1st round, leg raise pyramids 1 → 10 → 1 (step 1) (each)
- 2nd round, donkey kick pyramids 1 → 10 → 1 (step 1) (each)
- 3rd round, straight leg raise x 20 (each)
- Back leg lift on step x 20 (each)
- Side leg lift on step x 20 (each)
- Calf raises on step x 20, 20, 20
Somatic #
Went for physiotherapy massage, 90m.
- Previous: 27 Nov 2023 – Circuits, Therapy
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