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.