mcgill big 3
+
Glute airplanes x 3/direction/side
Quadruped rockbacks x 4-5
Frog stretch x 20 sec
Pancake stretch with side bends x 4-5/side
2-3 times through
+
Walking samson stretch with half kneeling hamstring stretch – 20 alternating steps x 2 sets with some banded hip work between for glute activation
+
A1 – Single leg banded hamstring curls from prone x 12/side
A2 – Banded terminal knee extensions x 10/side
A3 – Mini band distracted glute bridge hold 30 sec with abduction pulses
A4 – Peterson step ups small box x 8/side
rest as needed x 2-3 sets
B – No hip contact squat snatches – 1 rep every 45 sec x 12
125 x 2 – 95 x 10
I felt so awkward without hip contact. Starting getting more comfortable towards the middle and end. It also felt like I was doing all the things a newbie with the lift does. I struggled to keep a solid bar path and that felt uncomfortable on the shoulder if it got a little out in front.
C1 – Eccentric focused single arm landmine overhead press from half kneeling x 5/arm (use 2 hands for concentric, then go on a 5 count with single arm eccentric), rest 30 sec/90 sec
C2 – Eccentric focused single arm landmine bent over row x 5/arm (same, use 2 hands for concentric, then 1-arm controlled eccentric on a 5 count), rest 30 sec/90 sec x 4 sets
I could feel my scap really working for control, and tried to really elevate the traps more on my right side to balance out those postions
D1 – Face down chinese plank x 30 sec, rest 60 sec
D2 – Face up chinese plank x 30 sec, rest 60 sec x 6 sets
These made my hips feel great. Was super tight and uncomfortable even after a thorough warm up but these were perfect.
+
10 sets, continuous effort
60 sec AB @ 175
60 sec AB @ 275
60 sec AB @ 375
Had to break this up into 2 sessions – as I spent more time on warm up today. Body was tired and aches and pains. Used my bike at home which I think the outputs are pretty similiar to the Assault Bike, but the 375 felt a little more like work on it then the AB does. These wattages were much easier to hit though for me, but it’s truly hard to say and compare since I didn’t use the exact same model as we had been using previous progressions.
+
8 min diaphragmatic breathing from supine position with feet elevated and supported (breathe deep into belly through nose, exhale through mouth completely on an extended count, exaggerate the finish of the exhale)
done
Going to get my hip looked at and treated today so hopefully we will have a better understading of what’s going on. Overall, it has been progressivley getting better daily.