24th
http://www.functionalmovement.com/exercises/single_leg_lowering_1
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Foam rolling
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A1. Deadlift @50×1; 10-12×3; Rest 60 seconds
-135,155,165
A2. Wide Grip Pull up; 6-8×3; Rest 60 seconds
-did 6 with the resistance band
B1. WTD Glute Bridge @11×5; 12-15×3; Rest 30 seconds
-45 lb plate
B2. DB 3 point row @20×1; 10-12×3; Rest 30 seconds
-20,25,26
C1. Side Plank; Max time per side x3; Rest 30 seconds
-right side-1:03, left side-1:01
C2. DB Hammer Curls @3030; 8-10×3; Rest 30 seconds
-15,20,25
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15 minutes easy zone 1
-walked
Went to get a massage today because my muscles were so tight and the guy I usually see said I needed to come back soon because he couldn’t get all the knots out and couldn’t loosen up my muscles enough in the time we had… It was a very intense and painful hour lol but I feel a little better and I’m going to see him again next week.
Michael Bann said:
I feel you on that….I try to get a massage 2 hours per week. While in school, and training and stressed from other things, we need to keep up with that stuff.
Also, drink A LOT of water to keep hydrated
Michael Bann Strength and Conditioning Coach OPEX (formerly OPT) 480.225.0057 #135, 16573 N 92 St, Scottsdale, AZ 85260
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Alex :) said:
Yeah usually I go every 2 weeks but I haven’t been able to go in about a month so I was definitely overdue. Sure thing! I love me some agua!
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