Wednesday 3 April 2013

Wednesday Gym


Hit the gym today. This will be the last fitness session I do before Mixed Tour 1 this weekend, though I will probably do a short stretching/muscle rolling session tomorrow and Friday. Also, lowered the weights and reps to lower the intensity slightly. Still felt tired after the workout, but maybe that's because I've generally not been going to the gym the day after going to the track or the day after another session.

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
Foam rolling

Main routine:


{4 * 8 Pull ups
3 * 8 Standing Dumbell Push Press (2 x 10kg)}

{3 * 8 Squats (75kg)
3 * 8 Bulgarian Split squats (15 kg) - per leg}

4 * 20 weighted press ups (10kg)

{3 * 8 Seated row (50kg)
3 * 8 Lateral Step ups (10kg) - 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

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