Exercise Journal: 22.09.2014

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

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

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

Dip Progression
– 1 x 8 reps | legs forward dips

Squat Progression
– 1 X 8 reps | intermediate shrimps

Pull-Up Progression
– 1 X 8 reps | pull-ups (full extension)

Leg Raise Progression
– 1 x 8 reps | hanging v-raise windshield wipers

Horizontal Pull Progression
– 1 x 8 reps | front tuck knee lever rows

Two-Arm Kettlebell Swing
– 1 X 30 | 15 kg

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

The horizontal pulls are by far the worst on my shoulders EVER! I hate them. Everything else is awesome. Trying out a new format, so I can move back to whole body.

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2 Comments

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

2 responses to “Exercise Journal: 22.09.2014

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

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

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