Strength day – a way to get it all done

I read something a while ago that a good way to fit in some extra mobility/postural type exercises I’d to them in your rest breaks. It makes perfect sense, if you sit all day you need to do more of that kind of thing but there are only so many extra exercise sessions you can fit in.

Using this technique, plus combining exercises into unrelated pairs means you can get a lot of work done in limited time and still get decent rest breaks.

Joint mobility warm up

Pistols (partial ROM, 6kg counter weight) – 2 x 3R/3L
(prone cobra, 1kg – 3 x 10)

Ring routine (pulling*) – 1,1,1,1
Partial HeSPU (7cm) – 5,5,5
(fire hydrant – 3 x 10R/10L)

GHR (assisted) – 4,4,4
Towel chin up – 7,6,6

Powergrip 200 – 4 x 3R/3L
One leg glute bridge – 2 x 10R/10L

DB side lever, 2kg – 2 x 12R/12L

Back bridge – 3 x 20sec

* L pull up, inverted hang, back lever, german hang, front lever


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