Dec-5 *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
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A. Sumo Deadlift - 5,5,3,3,1,1; rest as needed (build to heavy single for the day -- mechanics > load)
135 X 5, 155 x5, 165 x 3,175 x3, 185 x 1, 190 x1. Form felt better than last week, especially initiating lift
B. Single-leg DB 2-arm RDL - 4 x 6 ea leg; rest 60sec (increase load if possible)
35 lbs bar last week. 25 lbs DB today. 4 x 6 each leg. Better balance could feel got isolation in glut and hamstring.
C. Single-leg Banded Hip Thrust w/ foot elevated on bench - 4 x 6 ea leg; rest 60sec (tough / heavy across)
*elevating foot should increase tension on the band. Green wide Rogue band
B1. Side Plank Palloff Press - 3 x 15 ea side; rest as needed
B2. Quadruped Bird-dog Row - 3 x 8 ea side; rest as needed @ 40 lbs KB
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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 carb
Protein Protein 175g, Carb 185g, Fat 70g
Fun seeing you with the TTT athletes at the pool and on Frankie Mastronianni IG. You are busy!! I appreciate your efforts on my programming!
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