September 11th - Squat/DL
Single Leg / Single Arm DB RDL's
75x10
80x10
85x10
80x10
80x10
Superset w/
Hip Circle Clam Shells
5x10 per leg
- Love how the clam shells felt. These will definitely become a staple in my lower body warmups. Really nice to feel such a full glute activation.
Conventional Speed DL (monster mini around waist anchored from the rear)
8x2 @ 425, EMOM. Band setup is designed to get the gluteus firing and that mission was accomplished.
Cambered Bar Squats
6x4 @ 475
It's been so long that I've consistently used a cambered bar that I forgot what an ass kicker it is. Keeping it stable through the descent is such a challenge. This bar might be my nemesis even more so than the SSB has been for me in the past.
KB Goblet Front Foot Elevated Split Squats
97? Lb kb for 5x10
I'm really enjoying messing around with the KB's for lower body work lately. It really targets my core and balance, and effectively hits the target Muscle without making me feel like I beat the piss out of myself. With how physically demanding the academy is, taking it "easy" (rather, finding new challenges) in training is actually a really good thing.
45 Degree Hypers vs Bands
50 total reps
Ab Wheel vs Micro Mini Band Resistance
50 total reps