Morning: Squat stretches
Afternoon: Full body
Warmup: Foam rolling, lacrosse ball rolling, BPAs, Mobility drills, TKEs x 20, Airdyne x 5 mins (1.7m).
1) Plank Series - 60s front plank, 30s per side side plank, 60s front plank
2a) Tube Press - 4 x 25 x grey tube
2b) 2H Cable Row - 4 x 25 x #16+10#
3a) High Step Up - 3 x 10e x 25, 30, 30
3b) Swiiss Ball Squat - 3 x 15 x 4s
3c) Calf Raise - 3 x 100 x bw
4a) Curl and Press - 3 x 25 x 15# DBs, no lockout
4b) Straight Arm Pulldown - 3 x 25 x #10
5a) Band Pull-Apart - 3 x 25
5b) Dead Stop Seated Lateral Raise - 3 x 15 x 10, 8, 8
6) Prowler Sprint (H/L) - 6 x EconoProwler + 110
Warmups - good, but long.
Press/Pull - press was hard, pull was easy but I can't figure out how to add weight. May have to rig two cable stacks together somehow.
Step Ups - plan was reverse lunge to step up but I hurt my toe, so lunging back was extremely painful and encouraged sloppy form. So I did regular step ups.
Sqauts - added 1s to bottom hold in lieu of more reps.
Calf raises - felt fine.
Curl & Press - just short of lockout. 25 was good and hard.
SA Pulldowns - need to go up a little.
BPA/lat raises - felt fine, could do more BPAs next time, needed to scale down the weight on the raises.
Prowler - a little on the light side, but that was good since I hadn't run it in a while. Next time, low then high.
Peter V. Dell'Orto