20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
done
+
AB 3 min @ 150-200 watts
Row 3 min @ 1000-1200 cal/hr
Ski 3 min @ 800-1000 cal/hr
done
+
5 sets
2 min window at each machine, but try to get the work done in <60 sec then use remaining time to rest before rotating
16 cal ski
19 cal AB
22 cal row
(will be 30 min total start to finish)
These numbers were much better today. I pushed harder just to achieve them and avg finish time was around 53-56. I almost screwed myself on the bike in set 4 though. As soon as I hopped on the bike the monitor shut off, so of course the good old 3 sec delay for the monitor to turn back on, and I panicked a little and tried to get back ahead of the time curve, I did but might have costed myself a little. Would’ve struggled to do 2 more sets, 1 more set would’ve been doable but I almost paid the price for that output. Dont remember output for ski. Bike was upper 400’s and occasioanlly dipped into 500’s. Row goal was to hangout in the 1600’s, I did well with that goal as I spent more time there than 1500’s