Light housework
Practice
Main circuit
Single Leg Deadlift w/ 16kg KB - 6 reps/leg - Quality: Smooth, Ease: Solid
Front Scale Leg Lift - 3-4 reps - Quality: Smooth, Ease: Solid
Low Windmill - 5-8 reps per side. - Quality: Smooth, Ease: Solid
Rolling Deck Squat w/ 16kg KB - 5 reps for 3 sets - Quality: Rough, Ease: Solid
3 rounds with 4 min. rest between rounds
Play
Walk around neighborhood
Push
Weighted Single-Leg Pike Stretch
Jefferson Curl (no weight)
Cobra stretch
Modified Pigeon stretch
Half Pancake stretch
Brachial Hang for about 30 sec.
Ponder
Nice to get a shorter lower body workout for a change! I liked the Hunter Squat but I wanted to whittle my lower-body routine down to what I really want to work on now - which is hamstring strength and flexibility, quadratus lumborum(QL) strength, quad strength for leg raises, and ab strength.
I couldn't think of a way to practice the Front Scale Leg Lift with Accommodating Resistance, but I did try to note the starting angle of the leg lift, and slow down the eccentric movement so that it would take 4 seconds to lower from the top of the movement back down the starting angle. This was a challenge as expected, because of the intensity of the quad contraction, but I think this new idea will be productive.
Low Windmill got easy with the 24kg KB for the first round, so I switched to the 32kg KB for the following rounds. I need to pay attention to good form with the heavier weight and maintain that nice foot pressure against the ground instead of letting the QL do any lifting by itself - after all the idea is to strengthen the QL, not damage it.
Rolling Deck Squat with the 16kg KB got easy so for the last round, I wanted to see how many reps I could do. I got to about 7 or 8 reps. I'll try 24kg for the next session, but I need to make sure the shoulder doesn't feel undue discomfort while holding the KB at the 90 degree album.
I couldn't think of a way to practice the Front Scale Leg Lift with Accommodating Resistance, but I did try to note the starting angle of the leg lift, and slow down the eccentric movement so that it would take 4 seconds to lower from the top of the movement back down the starting angle. This was a challenge as expected, because of the intensity of the quad contraction, but I think this new idea will be productive.
Low Windmill got easy with the 24kg KB for the first round, so I switched to the 32kg KB for the following rounds. I need to pay attention to good form with the heavier weight and maintain that nice foot pressure against the ground instead of letting the QL do any lifting by itself - after all the idea is to strengthen the QL, not damage it.
Rolling Deck Squat with the 16kg KB got easy so for the last round, I wanted to see how many reps I could do. I got to about 7 or 8 reps. I'll try 24kg for the next session, but I need to make sure the shoulder doesn't feel undue discomfort while holding the KB at the 90 degree album.
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