Exercise Journal: 27.05.2014


Start Bodyweight Dynamic Warmup: 00:10:00
– Half-kneeling Hip Flexor Stretch: 30secs each side. (See http://youtu.be/Hmec1bQBQOE)
– Thoracic Spine Mobility: 10 each side. (See http://youtu.be/8WQsQRoeZxs)
– Glute Bridges: 10-20 total. (See http://youtu.be/DvQXREKFfpY)
– Deadbugs: 5-10 each side. (See http://youtu.be/rbemelnkHag)
– Hip Mobility: 10-15 total. (See http://youtu.be/U1jC1sWTUFc)
– Shoulder Mobility: Follow the guidelines in the video. (See http://youtu.be/Qt4RNqK35hc)

Squat Progression
– 2 X 8 reps | one-legged squats/pistols

Two-Arm Kettlebell Swing
– 3 X 12 | 15 kg

Pull-Up Progression
– 3 X 7,6,6 reps | pull-ups

Handstand Push-Up Progression
– 3 x 7,6,6 reps | wall bent waist handstand push ups

Leg Raise Progression
– 3 x 8 reps | hanging bent leg v-raises

Push-Up Progression
– 3 x 8 reps | wall one arm push up

Horizontal Pull Progression
– 3 x 12 reps | inverted rows, legs elevated, one leg extended

Plank Progression
– 00:00:20 | RKC planks. See http://youtu.be/6TKktamzq4o

Stretching: 00:10:00
– See stretching routine @ http://www.startbodyweight.com/p/simple-static-stretching-routine.html

My pistols suffered a lot over the past month of inactivity. They always do. I’m seriously intimidated by them and my legs know it.  I’m going to have to go down in reps next time so I can do all 3 sets. 😦  I was really surprised at how easy the pulls up were. Leg raises hurt my shoulders again. And everything else was pretty good.  Overall the whole body workout wasn’t that bad. I just need to get over my pistol phobia.


1 Comment

Filed under bodyweight, exercise, gymnastics, pullups, pushups, workout

One response to “Exercise Journal: 27.05.2014

  1. Pingback: Exercise Progression | Exercise.Food.Poo.

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