Exercise Journal: 31.05.2014


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
– 3 X 6 reps | one-legged squats/pistols

Two-Arm Kettlebell Swing
– 3 X 20 | 15 kg

Pull-Up Progression
– 3 X 8 reps | pull-ups

Handstand Push-Up Progression
– 3 x 8 reps | wall bent waist handstand push ups

Leg Raise Progression
– 3 x 12 reps | hanging bent leg v-raises

Push-Up Progression
– 3 x 10 reps | wall one arm push up

Horizontal Pull Progression
– 3 x 15 reps | inverted rows, legs elevated, one leg extended

Plank Progression
– 00:01:00 | 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 are back. I was putting my leg in the wrong position. Pull ups still good. Not sure I want to go to 12 though. I am definitely going lower with my handstand push ups than I was before.  Leg raises are actually the hardest exercise right now.  The inverted rows were extremely easy this time.  The plank was hard, but possible.


1 Comment

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

One response to “Exercise Journal: 31.05.2014

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

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