After today's "Spontaneous Squat Session" and breakfast number 2, my family is reconnoitered on the couch for the morning nap ritual. Hunter is playing some game while April, my dog Cooper and I are reclined drifting in and out of slumber.
Hunter turns my way and say, "Dad..the only reason I get up out of bed so early in the morning is because I have to either go to the bathroom or I'm hungry"
I ask him why he doesn't go back to bed?
His reply is legendary, and I know my influence is dramatic.
He says, "well, since I've already pee'd and eaten, I might as well stay up and kick some ass!"
I yoke him up and bear hug him...THAT'S MY BOY!
S.S.S.:
SS Yoke Bar Squats: 10x2x50% + 4 chain clusters per side
Horizontal Banded Good Morning w/ the SS Yoke Bar: 5x10
Double a mini band per side and around the 25's plate holder or the third one UP from the floor.
The bar is slammed into the J hooks but with a little maneuvering you can get your feet away.
Feet close together, stay TIGHT in the posterior chain, otherwise you're taking a quick ride back into the J hooks.
Legs FIXED, push the hips back and bend over. Upon touching spotting rails that are fixed so that the torso is parallel to the ground, return to a standing position by extending the hips. After a few sets get it so that you can finish the upright position against the back rails of the EliteFTS rack. Straighten the body and contract HARD in the isometric.
This exercise LOOKS harder than it is.
Suspended Knees to Elbows: 10 sets of 10 reps.
Side bend using the 45 degree back extension: 3x12