Friday Gym

Finally back to a week with two visits to the gym. Upped a couple of exercises and may look to change it up again thanks to some advice from Pedro.

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) (8, 7, 7, 6)
3 * 8 Standing Dumbell Push Press (2 x 10 kg)}

{3 * 8 Back Squats (90 kg)
3 * 8 Bulgarian Split squats (50 kg *increase*) - per leg
3 * 5 Dead lifts (48kg *increase*)}

{3 * 8 Seated row (68kg)
3 * 8 Lateral Step ups (15kg *increase*) - per leg}

{4 * 10 weighted press ups (15kg)
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

Good session.

Unfortunately this week I will be missing Ka-Pow! training on Saturday due to viewing some flats.

Next week is WINDMILL WINDUP. If you would like to follow Ka-Pow!'s progress you can find that here.