Week 1
Day 1 (Wednesday)
Pre-training (Warm Up and Activation Work)
- Deadbug Marching - 1 x 4/side, 1 x 3/side
- Clamshells - 3 x 15 second holds/side
- Diagonal Sit - 3 x 5 second holds/side
A. Belt Squat Marching
2 x 80 steps with 60 lb KB and Blue Band
1 x 80 Pony Rides with Blue Band
1 x 80 steps with 60 lb KB and Blue Band
1 x 40 Pony Rides with Blue Band
B1. Pull ups with VBar Handle over Chin Up Bar (Alternating Sides) - Bw x 8/side, 4/side
B2. Duffin Upright Rows - 25 x 14, 9
C. Bentover Pronated KB Rows
1 x 10 with 15’s to belly button height (Hard Flexes, for lower lats and lower traps)
1 x 10 with 15’s to rib cage height (Hard Flexes, for midback)
3 Position Set:
-1 x 6 with 15’s to belly button height (Bentover, torso angle roughly 45* to floor)
-1 x 6 with 15’s to ribcage height (Stood up a little more, roughly 60* to floor)
-1 x 6 with 15’s to nipple height (stood up more, roughly 70* to floor)
Great workout. Glutes were so fried that they went numb somewhere between the second and third set which is why the pony rides were thrown in, they were an attempt to reactivate my glues. In addition to that my adductors hams were done as well.
As I type this the day after my glutes and hams are beyond sore and my adductors also clearly got plenty of love as well.
Day 2
Pre-Training (Warm Up and Activation)
- Deadbug Marching - 1 x 4/side, 1 x 3/side
- Prone Straight Leg Kickback isoholds - 3 x 15 sec holds/leg
- Diagonal sit - 1 x 5 sec hold right, 1 x Failure left <— discovered not only is my left hip is far tighter then my right, but also MUCH MUCH weaker
- Played around with some Hip Airplanes, clamshells, bird dogs, and Hip Side to Sides but no work really done; just trying to find something that made my left glute and hip fire
A. Band/Dumbbell Goodmorning
Blue band x 6
25’s + Green Band x 4
65’s + Green Band x 9, 4
B. Band Bad Girls
Black Band x 20 (Feet plated, left knees cave in, then fired and brought them in line)
Black Band x 10 (Feet off ground, Full Abduction. Resembled how Machine Bad Girls are done)
Black Band x 14 (Same form as set 1)
Black Band x 7 (Same form as set 2)
C. Valslide Leg Curls
Set 1 - Single Leg: Bw x 6/leg
Set 2 and 3 - Both Legs at same time: 2 x 6
So added a new problem to the list and found out my left hip is very very weak and tight and is without a doubt playing a role in why my left glute is inactive. This was discovered during warm ups when I was trying to do my activation exercises and I couldn’t get my left hip opened up enough to get my glute to fire when I tried to do prone butterfly/clamshells and when I couldn’t even get off the ground when doing my left side on diagonal sits.
Beyond that it was a great overall training session. Really loved the Band/DB goodmornings, it just became instantly my favorite assistance exercise. I wanted to do more volume on these but they are VERY demanding and kicked my ass.