2023/01/25

Did about 10-15 minutes of mobility work yesterday. My back is considerably better today.

Back & Midline

3 Sets

• 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
• 12 Close Grip Pulldown (93#)
• 50 Kneeling DB Rotations (20#)

3 Sets

• 12 Wide Grip Seated Row (93#)
• 10 Underhand Grip Seated Row (93#)
• 40 OH March (20# DBs)

3 Sets

• 10 Chest Support DB Wide Row (20#)
• 10 Chest Support DB Low Row (20#)
• 10/10 Side Jack Knives

Condioning

6:00 AMRAP

• 6 Box Jump (20″)
• 6 Hang DB C&J (25# DBs)

Hang the Banner Week 4 Workout 1

2 Sets

• 5/5 Standing Hip Opener (3 seconds)
• 10 Hip Tilt w/ Stability Ball on Wall

2 Sets

• 5 Omnidirectional Movement
• 20/20 & 5/5 Lateral Monster Walks

2 Sets

• 20 alt Rotation w/ Eye on the Ball
• 25 Hip Bridges
• 6 position Manual Resistance (5 seconds)