Same warm up as yesterday

A1. Goblet Squat; 8-10×3; Rest 60 seconds – https://www.youtube.com/watch?v=FAu6b-KcK0U
A2. Deadbugs; 8-10/side x3; Rest 60 seconds – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/
B1. Split Squat; 8-10/side x3; Rest 60 seconds – http://robertsontrainingsystems.com/blog/the-90-90-split-squat/
B2. Side Plank clamshell; 8-10/side x3; Rest 60 seconds – give it a good 3-4 second pause on the top – http://www.mikereinold.com/2011/08/side-plank-clam-and-side-plank-hip-abduction-exercises.html
C1. Push ups off bench or rack; 8-10 reps x3; Rest 60 seconds – make these harder by lowering what you do push ups on
C2. Seated External rotations @3010; 6-8/arm x3; Rest 60 seconds – https://www.youtube.com/watch?v=dpQspgZW5CM use weight plate since you might not have proper DB’s for this


Really good workout again. Big improvement in the Goblet Squats today; although, my L knee and ankle are still felling a little awkward. Went full depth today and used a 20# DB used 15# the first day. 

Split Squats were better, still a lot of pulling in the hip flexor of the back leg. Noticed improvement in my balance with these today as well.

Push ups, I kept the bar at the same height today just to get really solid form and reps. My R elbow and shoulder feel odd. Noticed popping in the shoulder. Experimented with elbows back more vs elbows to the side… Noticed less awkwardness in these joints with elbows back. Do you have a preference? 

The warmups and stretches feel wicked! Especially digging the Bretzel 🙂


3 thoughts on “2014-07-21

  1. Elbows back is better…so for example if I looked at your body from the top, I should see your torso and upper arms making an arrow rather than a T. The T is not as healthy on the shoulders…does this make sense?


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