HSPU Program Session 22

Prepare
GMB Hip Strength & Mobility Routine

Practice
Lower Body circuit - 4 rounds with about 2 min. rest between rounds:
Turkish Get Up w/ 16kg KB - 1 rep/side
Single Leg Deadlift w/ 16kg KB - 3-5 reps/leg
Top Position Knee Raise on Rings - 3-5 reps
Step Back Lunge w/ racked 16kg KB - 3 reps per leg, per KB rack side
Straight Leg Side Raise out of Shoulder Bridge - 3-5 reps

Push
24kg KB Front Rock-It for 3 sets

Modified Pigeon
Half Pancake

Ponder
Today I experimented with ideas for my lower body training day.  I got the idea to try the Front Rock-It from Mark Wildman's Youtube channel.  He say's its great for building muscle around the butt and knees.  It's fun but I think I'll go back to one- and two-arm KB swings, working up to 1-arm swings with the 32 kg KB before trying the Front Rock-It again.  It's because the swing is better suited to GPP (General Physical Preparedness) while the Rock-It according to Wildman is more in the SPP (Specific Physical Preparedness) range.  I'm still not fit enough to graduate from GPP.

I don't want to do too many different exercises for my lower body session, so these are the changes I'll make for the next lower body session:

TGU - move to the upper body session.  It'll be the last exercise of the main circuit, for shoulder rehab/prehab.
Single Leg Deadlift with KB - Need to get more serious about hamstring flexibility/strength.  This stays.
Top Position Knee Raise - Main ab exercise so it stays.  Less risk to shoulder than Hanging Leg Raise.
Step Back Lunge - Effectively replaces shrimp squat, with the intention to eventually progress in KB weight
Shoulder Bridge Side Leg Raise - Great core exercise that doesn't impact the shoulders so it stays
Front Rock-It - Replace with Swings

I forgot to practice the Wheel Pose (full bridge) to prepare for the next Vitamin session that will hit that darn rotation into bridge again.  My shoulder is still not recovered enough to go for the very next scheduled Vitamin session, which is the Pilot Freeze.