I'm going to stop listing every stretch and dynamic movement I do. I'll just highlight the main stuff.
Glute Bridges: 20; 20; 20
X-Bands w/ Minis: 10/10; 10/10
Scap Shrugs: Barx8; Barx8; Barx8
Cable Hip Extension: 45x12; 45x12; 45x12
Pallof Press w/ 5 Sec Iso Hold: 75x5; 75x5; 75x5
Plank: 25 seconds; 25 seconds
Side Plank: 20 seconds Per Side
90/90 Split Squat: a couple reps per side
Notes
Core and glutes are blasted. The cable hip Extension is the best glute movement I've found so far. I'm still having trouble completely isolating my right glute. Hamstring keeps wanting to take over. But its getting a little better each workout.
Per Gabe's recommendation I read Dean Somersett's recent article on planks and hip mobility: http://deansomerset.com/2012/10/25/planks-are-the-magic-bullet-for-hip-mobility/
This was interesting - especially the side plank stuff. I tried it at the end of my workout last night and I was doing nice deep bodyweight squats with no pain. I do the side plank just like the regular plank: glutes contracted hard, abs braced. Much tougher, but I feel stiff as a board.
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