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Old 08-25-2019, 07:50 AM   #4941
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,833
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 rounds
Circuit 1
Glute Bridge x 15 reps 50# sandbag
DB Bench Press x 15 reps 40# DBs
Shin box Progressions

3 rounds
Circuit 2
Goblet Squat x 15 reps 40#
Neutral Grip Row x 8 reps
Sliding Pike Ups x 8 reps

Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) @ 65-70 rpm
155 calories

Spent yesterday moving my mom into her new condo. After 30 years she finally can't maintain her house. Sad but necessary. Going back today. I tried to take it easy on my spine today. So far I feel pretty good.
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