Lower Back & Core. Tuesday 5/25/10.

Banded Hyper Extensions
5 reps with 1 blue (singled)
4 good, full reps with 1 blue (singled)
5 good, full reps with 1 blue (singled)

Reverse Hyper Extensions
25lbs x 8
35lbs x 8
45lbs x 8
50lbs x 8 (tough)

Banded Good Mornings (no weight)
-> all with 1 blue (singled) and pauses. felt good.
10 reps
10 reps
10 reps

Aerobics Ball Core Leg Raises
8 reps
8 reps
8 reps
-> all going slow and controlled with pauses

**** SOME STRETCHING AFTER ****

Lower Back, Traps, Calves, & Core. Saturday 5/22/10

Reverse Hyper Extensions (Courtyard) 7x5
25x5
35x5
45x5
55x5
60x5
60x5
60x5

V-Squat SHRUGS!! 5x5
-> all with "1 Mississippi" pauses on each rep
4 plates on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5

Banded Good Mornings (no weight) 6x10
1 blue (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10

Seated Calf Raises 4x5
-> all reps with pauses
2 plates x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5 (tough)

Banded Tricep Pushdowns 3x20
20 reps with 1 red (singled)
20 reps with 1 red (singled)
20 reps with 1 red (singled)
-> all with palms facing down
-> just to get some blood flow through the elbows (not intense resistance but significant enough)

Banded Standing Transversus Holds
-> all with 1 purple (doubled) over lat pull down
6 reps with pauses
5 reps with "5 Mississippi" holds (super tough)
5 reps with "5 Mississippi" holds (could barely make it through!!)