Friday
Low back distraction
90/90- relaxed low back, tension on hamstrings, full breaths
Right side lying left adductor squeezes
Left side lying left oblique activation right leg anchors
Bear position- left leg elevated- left oblique squeeze right leg rotations
Hack squat
3x10
Swiss press bar Spoto press
Against 2 chains
185x3x8sets
-feet up
DB tricep ext- slow tempo
5x10
Bamboo bar
3x20
Front and side Lat raises
3-4 sets X 20ish reps each
-just going until I got a pump with both movements, and by pump I mean can't feel anything from the shoulder down
Hammer curls
3x10
Inversion table
Saturday
90/90- relaxed low back, tension on hamstrings, full breaths
Right side lying left adductor squeezes
Left side lying left oblique activation right leg anchors
Bear position- left leg elevated- left oblique squeeze right leg rotations
Roll out paraformis on ex wife
Spider bar box squats
Single ply metal briefs
Bar x 5 x 2 sets
135x5
225x5
315x2
405x2x3 sets
455x2
495x2
545x2x3 sets
Sumo pulls
225x5
315x3
405x1
495x5x3 sets
Step ups
3x20 left leg
Leg ext and leg curls
Half reps keeping tension
4x20-30
[youtube=https://www.youtube.com/watch?v=jergu1-ZERw&edit=vd]
