Thursday
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
Squat
Duffalo bar to a box- below parallel
145x5x3 sets
235x5
335x5
425x5x4 sets
-low back pump last couple sets
Deadlift in oly shoes, stiff bar
135x5
225x5
315x5
405x5
495x5
Single leg step up
10 left, 10 right, 10 left (1 set)
5 sets
-focusing on turning into left hip, much better control on eccentric, contraction felt a little better than the past week also
TKE with wall squats (2 min total)
4x10 each leg then 4x30 sec
Friday
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
Leg press
1-2-3-4 plates per side -all 10's unilateral
4 plates X 10 left, 10 right, 10 left X 4 sets
Left leg still really slow/weak
Hammer strength Iso chest press
Hammer strength Iso pull down/row?
Slow pace, full contraction
3x10 with 1 plate per side
[youtube=http://www.youtube.com/watch?v=iXFCXFzK0Ik&edit=vd]
[youtube=http://www.youtube.com/watch?v=5epwi3-3d84]
