Since I am no longer working with my trainer in person, I send him videos of my progress. This in itself keeps me accountable 🙂 This week I decided to record most of my workouts…here is a sample day!
Each day I start by foam rolling for at least 10 minutes. If it’s an upper body day I have specific areas that I focus on, same goes with lower body. I then go into my mobility and stability warmup. On deadlift day this block I would perform overhead heavy medball slams and box jumps.
The session went a little bit like this.
Deadlift from Blocks: Singles at 135, 155, 175, 225 and 245. In between each single I would perform wall marches to keep my hip flexors open.
Split squat from deficit-3×10 @ 65lbs
T-pushups- 3x 10 with 15lb DB
Single leg slide board leg curls- 3x 10 with 20lbs
3-point DB Row- 3×10 @ 55lbs
Reverse Crunch- 4 sets of 10 with 12kg
Half kneeling face pull-3 sets of 12 @ 65lbs
Since this was week 4 in my block my sets were lower and my reps higher on accessory work. I also didn’t perform my usual 7-10 minutes of interval work at the end.
Thanks for keeping me focused 😀