Friday Gym and UTalkRaw

Another gym session this week. Been listening to almost all of Barry O'Kane's UTalkRaw ultimate podcast and have been most interested in those by Jools Murray. Decided to slightly adapt my gym session today based on one of the newest podcasts focussing on fitness for laying out as readers of this blog will know, I have injured my shoulder laying out before and have had shoulder twinges in the past.

Will be re-listening and adjusting my gym sessions again if I notice any further tips which I can use.

Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:


{4 * 5 Pull ups (hands forward/shoulder width)
4 * 5  Pull ups (hands forward/wide grip)
3 * 8 Standing Dumbell Push Press (2 x 12.5kg)}


{3 * 8 Squats (80kg)
3 * 8 Bulgarian Split squats (12 kg) - per leg
3 * 8 Lateral Step ups (12kg) - per leg}


4 * Max weighted press ups (10kg) (30, 30, 26, 20)

3 * 8 Seated row (64kg)

{3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Unsurprisingly, I found the wide grip pull ups more difficult since it's the first time I've done them and I've historically had weak-ish shoulders. Think I'll stick with them and the regular pull ups as well.

Really enjoying UTalkRaw and it's always great to have another Ultimate resource available through the passion of people in our sport, especially a British one!