Exercise Journal: 06.09.2014

EXERCISE:

Start Bodyweight Dynamic Warmup: 00:10:00
– Half-kneeling Hip Flexor Stretch: 30secs each side. (Seehttp://youtu.be/Hmec1bQBQOE)
– Thoracic Spine Mobility: 10 each side. (Seehttp://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. (Seehttp://youtu.be/Qt4RNqK35hc)

Squat Progression
– 3 X 4 reps | intermediate shrimps

Kettlebell One-Leg Deadlift
– 3 x 12 reps

Pull-Up Progression
– 3 X 4 reps | pull-ups (full extension)

Handstand Push-Up Progression
– 3 x 4 reps | wall hald handstand push ups

Leg Raise Progression
– 3 x 4 reps | hanging v-raise windshield wipers

Dip Progression
– 3 x 4 reps | legs forward dips

Horizontal Pull Progression
– 3 x 4 reps | straddle legs front lever rows

Plank Progression
– 00:01:00 | RKC planks. See http://youtu.be/6TKktamzq4o

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 wall handstands are really sad right now. My arms will never recover from PT/Gymnastics. I need need to do push day on Mondays from now on.

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1 Comment

Filed under bodyweight, exercise, gymnastics, pushups, workout

One response to “Exercise Journal: 06.09.2014

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

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