Friday 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:


{3 * 8 Squats (85 kg *increase*)
3 * 8 Bulgarian Split squats (15 kg *increase*) - per leg}

4 * Max weighted press ups (10kg) (30, 30, 24, 20)

{4 * 5 Pull ups (hands forward/shoulder width)
4 * 5  Pull ups (hands forward/wide grip)}


{3 * 8 Seated row (68kg)
3 * 8 Standing Dumbell Push Press (2 x 12.5 kg)
3 * 8 Lateral Step ups (12.5kg) - per leg}

{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

Strange order for me not doing pull ups first, but the availability of the equipment meant the order got moved around. Really interesting how even though my Back Squat weight has gone up by only 5KG this week it's made such a difference to the effort and especially in today's session when the squats were put first it made everything else harder.

Ka-Pow training tomorrow!