Tuesday Gym

Felt pretty tired yesterday. Legs were active and didn't have a chance to ache post tournament with 6 miles cycling over Monday, and today I hit the gym. Still felt a bit mentally tired, but wasn't about to let my body slow down.

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 10 kg)}

{3 * 8 Seated row (64kg)

3 * 8 Lateral Step ups (10kg) - per leg}

{3 * 8 Squats (85 kg)

3 * 8 Bulgarian Split squats (20 kg) - per leg}

{4 * Max weighted press ups (5kg) (30, 30, 30, 26)

4 * 30s Dynamic Plank

3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}

Warm down:

Hip abductor stretching

Hamstring stretching

Hip flexors stretching

Foam rolling

Felt like a good session!