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
Good morning
-sitting back hard
Cambered bar x 5
135x5
185x5
225x5
275x5 (low back pump)
315x5
225x10
135x15
Single leg Bulgarian
Front foot elevated
4x10
Left SI pumped up
TKE (up on toe) superset with wall squat (2min total)
3 sets
Tuesday
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
Pull up hangs
Floor press against light bands (40# at the top)
Bar x 10
135x10
185x10
225x10
275x10
315x10
365x6
405x2
30 sec rest X 1
30 sec rest X 1
(4 reps total)
DB incline
100x25x2 sets
DB tricep ext
4 sets [40-70#] 15, 10, 10, 8 reps
Face pulls
4x25
