Strength day

Joint mobility
L-sit – 2 x 10sec
Frog planche – 2 x 15sec
Adv tuck back lever – 3 x 10sec
Adv tuck front lever – 3 x 10sec

Box pistol – 5R/5L,5R/5L,5R/5L
Weighted chin up, 10.5kg – 5,5,5

GHR – 5,5,5
Ring dip – 5,5,5

One leg hip thrust – 2 x 18R/18L

Plate curl, 7kg – 8R/8L, 2 x 7R/7L
Two hand pinch, 32.5kg – 4 x 10sec
Towel hang – 2 x 20sec

I changed things up a bit tonight. Statics as a warm up was great. I’ve added in pistols for quad strength in place of hack squats, some single leg work is always a good thing. The glute ham raise is another great lower body exercise, between those and the hip thrusts my legs were battered.

Breaks were kept to a minimum all the way through as usual – all done and dusted in less than an hour.


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