Nov-28 *mod-carb
Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)
Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge
+
A. Sumo Deadlift - 6,6,4,4,2,2; rest as needed (build to heavy double for the day)
was a too little aggressive- 135@6, 155@6 , 175@4, 185@4 185@2 185@2
B. Single-leg DB 2-arm RDL - 4 x 6 ea leg; rest 60sec (tough / heavy across)
30 lbs DB- 4 x 6 balance improved with repititions though became more fatigued
C. Single-leg Banded Hip Thrust - 4 x 6 ea leg; rest 60sec (tough / heavy across)
green band 4 x 6
B1. Side Plank Palloff Press - 3 x 12 ea side; rest as needed
B2. Banded Wood Choppers - 3 x 8 ea side; rest as needed- Green band
+
Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 12 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 6-8 reps in each position
Mod carbs
Protein 162g, Carb 179g, Fat 60g
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