Thursday Yoga and Friday Gym

Another tough yoga session on Thursday. Managed to do wheel pose and almost managed a dolphin/supported headstand. The instructor is really good and provides easier poses for those less confident, but there is a core of people who go every week and have good strength who she challenges. Yoga has pushed me more than before in the last two weeks and I really feel it's doing a lot of good. My hamstrings which, until the training before nationals were pretty stiff/sore are feeling great and I feel stronger when I hit the gym. Speaking of which...

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 Frog Squat Jumps (20 kg)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg}

Split Squats (5 @ 60 kg, 4 @ 70kg, 3 @ 80kg, 2 @ 90kg, 1 @ 100kg, 1 @ 110kg, 1 @ 120kg) - per leg *increase*

3 * Max Wide arm Pull ups (8, 5, 6)

3 * 30s Dynamic Plank

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Shorter routine than usual due to time constraints but still felt like a good session.