lower body today, did pretty much the whole thing on a sled.
Terminal Knee Extensions
3 x 15
4 x 15
really just did these as part of my warm up. They're an activation exercise more than anything else.
75k was hard as hell but i think I could've gone a little heavier. I'm going to stick a 5k plate in next time so I'll go 30, 55, 80 etc
Backwards sled drags
the lactic acid burn on these is unreal. Really feel it in the bottom part of your quads.
Stir The Pot/Single Leg Swiss Ball Leg Curls
3x8 of each (stir the pot reps are 8 in each direction)
hamstrings were cramping up like a motherfucker! This really finishes them off after all the sled work. To ramp up the stir-the-pots I move my feet in closer each set. I start with them wide as hell, move them in 50% for the second and then for the last set I have my feet together. I'm definitely getting better at them.
Hanging Leg Raises/Single Leg Hip Thrusts
Not really sure why I bothered with these, just felt like adding in something a little extra. Making sure to really posteriorly tilt my pelvis on the leg raises. Totally changes the feel of the exercise. Nothing to report regarding the hip thrusts really.
And that, as they say, was that. Not a bad workout really, took me a long time to finish for a few reasons, the most notable being I had to wait 20 mins for a stupid exercise class to finish and get out the hall. I wouldn't have minded but you should have seen the class. It was some stupid dance fitness thing, using like flamenco style dancing as exercise. It was the lowest intensity, pointless waste of time I've ever seen in my life. Most of the guys you see in the gym are being idiots and just benching and curling, but most of the girls are wasting their time taking these stupid, fad classes and spending ages on cardio machines at a ludicrously low intensity. Both things are just as bad in my book. Anyway, that turned into a bit of a rant...
Back is a little sore, it was giving me serious trouble last night. It was hurting on the walk home but then got better when I was halfway home. Can't explain it. Time will tell what it'll be like later.
I'll do a few sets of bird dogs tonight and that'll be all.