Session 4
Banded glute march with bear hug hold x 60 steps, rest 2 min x 3 sets
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This was tough glutes burned.
Banded high rows from straight leg seated x 20-25 reps, rest 2 min x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
I couldn’t do this because i couldn’t grab the band. I still can’t fully grip a barbell or anything. Hoping in a week or so, but at this point it’s just time.
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1-arm kb press complex (go to just before failure on each movement, then immediately transition into the next) – rest 90 sec bt arm x 3 sets each
1-arm KB palm press
1-arm KB press
1-arm KB push press
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1-arm kb press complex (go to just before failure on each movement, then immediately transition into the next) – rest 90 sec bt arm x 3 sets each
1-arm KB palm press
1-arm KB press
1-arm KB push press
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This was a burner I went with a 25lb kettlebell I tried hitting 20/15/10 then moving to the other arm.
100 jumping air squats for time (jump = feet barely leave floor each rep, hips fully extended)
Quad burner 3:31
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Deep diaphragmatic breaths from supine with feet elevated, 30 reps x 2 sets, rest 1 min
Great but I should’ve asked what the supine legs up position is Because I have no idea.
TFlapTTT 