W1D2 ‘DE’ LOWERBODY
Back is a lot better from the other week but I’m not stressing putting a barbell on it anytime soon so I just adjusted the ‘dynamic effort’ squatting to a light belt squat and was just less agressive with it.
1. Wenning Warm Up - 4 Rounds
1a. DB Sidelying Glute Medius… thing! 2kg x 20
1b. Seated Goodmornings - 10kg x 20
KOT style with a wide stance I get a really nice adductor stretch
1c. Standing Cable Ab Crunches - 10kg x 20
Only started these last week because I wanted to get some motion in to my abs without getting up and down off the floor and I like them a lot!
2. ‘Dynamic Effort’ Belt Squat
40kg + whatever the machine weighs - 8x2
I’m doing my dynamic work EMOM to get a slight conditioning effect.
My butt wink is crazy right now. When I hurt my back my hip flexors locked up hard. It felt like trying to stretch a rock for a few days.
3. Lying Hamstring Curls
40kg - 3 x 8
4. Single Leg Calf Raise
BW - 3 sets - 12 , 10 , 8
Did some hip flexor and hamstring stretching. Back feels a lot better after the session. Motion is lotion!