Peter's Training 9/15/2017

Split training today due to scheduling.

7:45 AM:
Couch Stretch x 2 mins per side
Airdyne 10 mins 3.2 miles 149 cals

9:00 AM:
Airdyne 5 mins 1.5 mi 63 cals

1:00 PM: Main training

ELDOA stretches
Cat-Camels/Kneeling Thoraric Extensions/Leg Lengtheners x 2 x 30
Band Pulses x 150 in/out
TKEs 2 x 30 each
Ankle 3-way x 2 x 10/10/10
Ankle 2-way x 2 x 50/50
Band Walks x 3 db, 1 x side db
Shoulder Series x 30 per position
Hanging Stretch x 2 mins total
Reverse Sled Drag x 2 trips down-back x 225, 270, 315 added weight
A1) Single Leg Leg Curls x 2 x 25 each x 25# plate
A2) Glute Series x 50/50/50
B1) 2H Cable Rows x 2 x 50 x #16
B2) Pushups to Med Ball x 2 x 30

No time for a cooldown with my feet up as a client came in early.

Peter's Training 9/14/2017

Recovery day. Light workout between work shifts.

BPA x 100
Low BPA x 100
Banded Wall Squat Stretch - 2 mins
Couch Stretch - 2 mins per side
Thoracic Canopener - 90 seconds (couldn't make 2 mins)

Nap - 15 mins

Nasal Breathing Drills - 2 mins

Peter's Training 9/13/2017

I am experimenting with using this spare blog of mine as a training log. My actual log is on paper, but sometimes it's useful to point people to what I'm doing.

Here is what I did today, 9/13/2017, as a moderate-length in-home workout:


ELDOA Stretches - 1 minute per side per position for hips, 30 seconds per for others
Cat-Camels/Kneeling Thoracic Extensions/Leg Lengtheners - 2 x 30/30/30
Couch Stretch - 2 minutes per side
Banded Wall Stretch - 2 minutes
Hip Pulses - 150 in/out (med ball in, WODStretch Band out)
Terminal Knee Extensions (TKEs) - 2 x 30 each
Ankle 3-way - 2 x 10/10/10 each
Ankle Pronation/Supination/Plantarflexion/Dorsiflexion - 2 x 50/50 each
Band Pull-Aparts x 100
Ws x 100
A1) Pushups (to Med Ball) - 4 x 12
A2) Fat Gripz Band Rows - 4 x 20 x heavy black band doubled around lead foot, 60 seconds rest
Kettlebell Swings - 4 x 20 x 20kg, 60-90 seconds rest
Glute Series - 3 x 20/20/20, no rest between triples
Hips Elevated - 3:30 minutes, 4-4-4-4 nasal box breathing

That was enough for today - some upper push, lower pull, some hip-dominant exercise, and some extra glutes. I could have used some more quad-centric leg exercise but I had done plenty, I can get more quad work in later this week if necessary.

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