- Stretching
- Focus on calves, adductors, and hip flexors
- Balance work
- Bosu-ball kick backs
- Bosu-ball single-leg squats
- Side twists on a split foam roller
- Cable glute extension 50x10, 70x8x2
- Pull-ups Bodyweightx15x2
Don't think I've ever done two sets of 15+. First set was very awkward because I don't like the pull-up
grip the have in the gym. For the second set, I switched to the squat rack.
- Squat flexibility
- Overhead squats 55x8x5
- Snatch-squat-press 55x5
I really like this exercise for forcing an arched back in the hole. It works my traps like nothing
else. I'm going to do these more often.
- Conventional set-up
Just to check if the set up is comfortable with a straight back. Still is. Calf flexibility has
helped this tremendously.
I hadn't done a real rehab day since I got into Boston. Today felt really good, and the knee felt better leaving the gym than going in. So I'm definitely going to keep this work out going 2x a week. I also think overhead squats look really bad ass, even though I'm only doing them with the bar+minimal bumper plates.
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