2/15
Sport exposure, glute/hamstring development, core compression
tttTD (thruster/ski, HSPU)

This was 12:08 I started doing big sets then realized I was resting too long. Broke it down to 2’s on HSPU. And moved a lot faster.

A – BB hip thrusts x 12 with 1 sec hold at top of each, working sets at 155-175lbs, rest 2 min x 4

Hit this at 155. This burned hamstring sometimes. I try to keep feet regular position. Butt was feeling it

B – Split stance dbl DB RDL x 8/side, load up front hamstring, rest 30 sec bt sides x 3 sets/side

I used 70kb for this

C – Lean away pullups – accumulate 30 reps for quality for the day with 3 sec negative on each lean back

I couldn’t get lockout position like a serous push but felt scrap activation.

D – Straddle seated single leg pike lifts up and over a yoga block or KB x 8/side (1 rep = over and back), 3 sets/side, rest as needed

This was normal. Hip flexors light up