Wednesday 5 June 2013

Tuesday Gym + Ultiworld

I had a second opinion piece uploaded to Ultiworld yesterday! Was a little musing about the news that the International Olympic Committee officially recognised the World Flying Disc Federation last week.
Pretty glad with how it turned out and with the response.

Yesterday I hit the gym.

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 * Max  Pull ups (hands forward/wide grip) (7, 7, 7, 6)
3 * 8 Standing Dumbell Push Press (2 x 10 kg)}

{3 * 8 Squats (90 kg)
3 * 8 Bulgarian Split squats (15 kg) - per leg}

3 * 5 Dead lifts (32kg)

{3 * 8 Seated row (64kg)
3 * 8 Lateral Step ups (12kg) - per leg}

{4 * 10 weighted press ups (10kg)
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

Was the first time including Deadlifts in the routine. Looked at lots of video on the internet to get the technique and started with a low weight to get the hang of it.

Will try and get a write up of Tour 1 up this afternoon before I head over to the Ka-Pow! midweek session tonight.

2 comments:

  1. Smatt, if you do Back squats with 90kg there's no reason you should be doing Bulgarian Split squat with only fifty 15Kg, unless you're just using too much of your lower back muscles to compensate for your leg weakness. If that's the case then I suggest you focus only the single leg squats and/or move to a front squat variation.

    Good decision on keeping the weight low and focusing on technique for the Dead Lifts. However if injury is a concern then I reckon you might want to try the single leg variation of it as it will allow you to challenge each leg more with much less risk on injury since you can use less than half the load you would use on a regular dead lift and still get similar or even better results. Hope this makes sense to you and that in some way can help you to be an even better player. Cheers Pedro

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    1. Damm... just read what I wrote.... My English pretty much sucks eheheheh Even so, I hope the message has passed and that the info, although lacking correction proves to be useful. Pedro

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