Oct-10 *high carb
Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)
Glute Activation - 10 each: banded side-lying lateral leg lift / side-lying clam / banded glute bridge
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A. 2"" Deficit Sumo Deadlift @31x1 - 4 reps on the min / 90sec for 5-6 sets (mod-heavy BB, ensure you are maintaining spine position THROUGOUT the entire ROM, don't ""reach"" your upper back for the floor, reach your hips back to hinge more at bottom)
BB-145 lbs. 6 sets of 4 reps on the min. Didn't have time to video it but upper back felt in "good" position even when lowering to the ground. Tried hard to decipher on the min/ 90sec- unsure exactly what that means. Did a set of 4 every min for 6 sets
B. Landmine Reverse Lunge - 5-6 reps on the min / 90sec for 4-5 sets each leg (alterante legs by minute, keep load moderate, put BB in corner or between 2 bumper plates)
55 lbs- 6 reps for 6 sets. each min
C1. Single-arm Russian KB Swing w/ Rotation - 4 x 12 ea side; rest 30sec (moderate)
40 lbs
C2. 1/2 Kneeling KB 2-arm Bottoms Up Press @2021 - 4 x 12 ea leg lead; rest as needed (moderate)
*for C1/2 complete one circuit on ONE SIDE before switching sides
20 lbs
This was good
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3 sets for quality
25ft Lateral Shuffle LEFT
25ft Lateral Shuffle RIGHT
50ft Run Forward
50ft Backpedal
felt better than last session-especially back pedaling
Rest as needed b/t sets
*increase the effort by set starting @ ""jogging"" effort and building
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Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath
*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 5-6 reps in each position
Carb 204g Fat 68g Protein 154g
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