T Nation

Life After Hip Resurfacing


#642

10/8/18 sq 3s 300tm

mobility

ssq box sq
10
65x5
65x5
115x5
155x5
185x3
210x3
240x3
270x3 belt
210x10 belt

sldl
135x10
145x10
155x10

ab wheel
20
20
20

plate walk
45x100ft
45x100ft
45x100ft

stretch


#643

10/9/18 walk 15 min

10/10/18 bench 3s

mobility

bench
45x20/bpax15
45x10/bpa x 15
95x5/bpa x 15
95x5/bpa x 15
135x5/fp px15
175x5/fp px15
205x3/fp px15
235x3
260x4
205x5 3 sec paused

seal row
105x10
125x10
125x10

ng handle pushup / rack pullup
15/12
15/12
15/12

walk 5 min

stretch


#644

10/12/18 DL 3s

mobility

DL
45x15
135x8
185x5
225x5
280x3
320x3
360x3 belt

def dl standing on 35
280x3
280x3
280x3

bent knee hlr
11
11
11
11
11

donkey calf
20
45x15
45x15

walk 8 min


#645

10/14/18 bench

mobility

bench
45x15
95x10
135x8
185x5
225x10
215x10
205x11

seal row
95x5
145x10
140x11
135x12

dips/bb curl
5/65x5
35x10/85x10
35x12/85x12

walk/run 12 min

stretch


#646

10/15/18

walk 15 min

stretch


#647

10/16/18
am walk 15 min

pm

mobility

ssq box sq
65x10
115x8
155x3
205x8
185x10
165x11

pull up ng
6
25x8
22.5x8
20x9

rdl
185x10
190x10

straight leg Sit up
20x12
20x14

stretch


#648

10/17/18

am 25 min walk
pm 20 min walk

10/18/18
25 min walk


#649

10/19/18 DL

mobility

DL
135x5
135x5
185x5
225x3
275x1
315x6
295x6

log press
55x8
105x10
115x10
115x10

dip grip bent knee raise
12
12

stair calf
50 reps

stretch


#650

l
10/21/18 bench

mobility

bench
45x16
95x10
135x8
185x5
230x10
220x9
210x9

seal row
95x5
150x12
140x12
130x12

dips/bb curl
5/65x5
40x10/90x10
40x10/90x10

walk/run 16 min

stretch


#651

10/22/18 ssq 5s
morning 15 min walk

pm
mobility

ssq box
5
65x5
115x5
155x5
165x5
190x5
215x5
190x5
165x10

kb swing/forearm plank
25x20/60s
25x21/60s
25x22/60s

stretch


#652

10/24/18 bench 5s

mobility

bench
45x15
45x10
95x5
135x5
165x5
190x5
215x7
190x5
165x10

db row
50x10
60x10
60x12

db hammer curl/alt db curl nonstop
20x10/10
20x10/10
20x10/10

cg pushup x 20

stretch


#653

10/25/18 walk 15 min

10/26/18 DL 5s

mobility

DL
45x10
135x5,5
185x5
230x5
270x5
305x7

dip grip bent knee raise
15
15
20

strict press/fp
45x10/px15
95x5/px15
105x5/px15
120x5/px15

walk 10 min

chin x 5
pushup x 10

stretch


#654

10/29/18 ssq 3s

mobility

ssq box
5
65x5
115x5
155x3
175x3
205x3
225x3

Inc cg bench 210tm
95x5
135x3
145x3
170x3
190x3

chin
10
10
10

plank pushup hold
60 sec
60 sec
60 sec

stretch


#655

10/31/18 bench

mobility

bench
45x20
95x8
135x5
175x3
205x3
225x5

Inc db w twist
60x10
60x10
60x12

lying db tri ss alt db curl slow tempo
15x15/15x15
15x15/15x15
15x16/15x16

squat to ottoman
1 min
1 min

4 min punching combo tabata

stretch


#656

11/1/18 20 min walk

11/2/18 DL

mobility

DL
45x10
135x5
185x5
255x3
290x3
330x5

DL
185x10
185x10
185x10

bent knee dip hlr
10
10
10
10
10

walk 5 min

stretch


#657

11/4/18 log

mobility

log strict press
55x10
55x5
75x5
95x5
110x5
125x3
140x5

log strict bbb
85x10/bpa x 15
85x10/bpa x 15
85x10/bpa x 15
85x10/bpa x 15
85x10/bpa x 15

pull up
wg x 10
wg x 10
ng x 10
ng x 8
chin x 8

db hammer curl
20x20
20x16
20x15

db pushup/fk
21/30
stretch


#658

11/7/18 bench 1s

mobility

bench
45x20
95x8
135x5
160x5
190x5
215x3
240x5

BBB bench ss db row
135x10 wg/60x10
135x10 wg/60x10
135x10 cg/60x10
135x10 cg/60x10
135x10 uwg/60x11

bb curl ss band pd
65x10/px20
65x10/px20

STRETCH


#659

11/9/18 DL 1s

mobility

DL
45x10
135x8
185x5
225x3
270x5
305x3
340x3

Def SLDL standing on 45
225x5
230x5
230x5

bent knee dip grip hlr / seated plate calf
12/45x20
12/45x20
12/45x20

stretch


#660

11/11/18 Sq/DL

mobility

squat Olympic shoe
10
45x5
95x5
135x5
185x3
225x3
275x2 belt
295x2 belt and wraps
315x2 belt and wraps

DL
135x3
225x1
315x2
335x2
355x2

Stifflegged DEF DL standing on 45
225x5
235x5
245x5

kb front squat to ottoman sink in
25x20
25x20

mountain climber x 40
fk x 40
crunch x 20

stretch


#661

11/14/18 back + leg

mobility

pull up
12 ng
11 ng
10 ng

seal row
95x8 w/o
115x10
120x10
125x10

step up/ ghr
12/12
5s x 12/12
5s x 12/12

bb curl
45x20
55x20
65x17

donkey calf
45x20
45x20

walk 7 min

stretch