Tuesday Gym

Same session, with a slightly different order. Also, because I wasn't concentrating properly (somehow I still seem to be mentally tired from the weekend) I did 3 * 12 lateral step ups instead of 3 * 8 per leg.


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 (4 seconds)
1 * 12 Body weight squats

Main routine:

{4 * Max Pull ups (13, 13, 11, 10)
3 * 12 Lateral Step ups (12kg) - per leg}
{3 * 8 Single Leg Swiss Ball Hamstring curls (65cm swiss ball *change*)
4 * Max  weighted press ups (10kg) (30, 26, 19, 13)}
{3 * 8 Squats (70kg)
3 * 8 Standing Dumbell Push Press (2 x 10kg)}
3 * 8 Split squats (52.5kg) - per leg
4 * 30s Dynamic Plank
3 * 8 Seated row (55kg)

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling