CORRECTIVE EXERCISES
Towel Stretch
Right side is still sore
Open Books
Just need to keep doing it. Getting better though
Arm Bar
Switched the the 24KG Kettle bell. Still doing the rolling not lifting off the ground yet.
Hip Flexor Stretch
Still working on this, still tight on the right side. I should remember to do right left right.
Glute Bridge
Pretty straight forward and easy
Leg Lowering 1
Did it against a pole, it’s getting much easier with pole. Keeping leg up by itself though is a lot harder. Might use a band next time.
Quadped Hip Extension
This is just terrible need to work on this form.
Half kneel Halo
Pretty sure I have been doing it wrong, I think this is what I was supposed to do the last 3 days.
SLDL w/assist
Need to work on this form a lot.
Warmups
Bear Crawl
Pretty sure my form is off on this
Down Dog
Seems straight foward but I kind of need to check this form too.
MAIN WORKOUT
FRONT SQUAT
| Reps | Weight | Note |
| 5 | 70 | Forgot I was supposed to do 6 reps |
| 6 | 70 | Easy |
| 6 | 80 | Easy |
| 6 | 80 | Almost dropped this setting up. Need to remember to lift from knee and not hurt myself. |
| 6 | 80 | Need to go to 90 next time. That should be pretty easy too though. |
LAT PULLDOWN
I need to slow this down and get more time under tension
| Reps | Weight | Note |
| 6 | 60Kg | |
| 6 | 60Kg | |
| 6 | 60Kg | |
| 6 | 60Kg | |
| 4 | 60Kg |
RECOVERY: COOK HIP LIFT
I feel like I barely get any lift on this. Need to keep working on it though and holding at the top.
ACCESSORY LIFTS
KETTLE BELL SWINGS
| Reps | Weight | Note |
| 15 | 24KG | |
| 15 | 24KG | |
| 15 | 24KG | |
| 15 | 24KG |
WALK OUT PLANKS
I need to bend at hips and not the knees. Kept doing that. It was hard though
| Reps | Weight | Note |
| 8 | BW | |
| 8 | BW | |
| 8 | BW | |
| 5 | BW | |
HANGING KNEE RAISE
Need to work on the hanging, knee raising isn’t so bad. Just need to make sure body doesn’t swing.
| Reps | Weight | Note |
| 8 | BW | |
| 8 | BW | |
| 6 | BW | |
| 5 | BW | Kept losing grip |