Full & Minimal Gyms
(use last week’s best weight for both)
A. 21-15-9 rep rounds:
Deadlift (use BB, DBs, or KBs)
Split Squat L
Split Squat R
B. 4 rounds:
5 Seated Good Mornings
6-8/side Feet Elevated Side Plank Hip Dips
6/side Windmill
C. 2 rounds:
Pancake with Slant & Band x 4 reps @10 sec on/5 sec off
5/5 Straight Leg Hip Adduction @5 sec holds
Elevated Pigeon x 45 sec/side
DL – 165#
Split squats – 50#
Good mornings – 45#
Side plank dips – 10# plate on my hip
Windmills – 35#
A) 123# for DL
17kg for split squat
9:12
B) 20# for good mornings
8/8 for side plank hip dips
25# for windmill; legs straight
C) started with 10# DB, dropped to 5# plate in second round
hips adductions felt good
30″ box seems to work best for elevated pigeons; right hip tighter than left
185#DL, 45# DB ea SS
45# BB for good morning, the heaviest KB here (16#) for windmills
Had a good trip this weekend, I’m doing monday and tuesday a day behind, and I’ll see you Friday morning!
Nice! See you Friday.
a. 95#BB DL, 30#BB split squats
b. 45# BB goodmorning, 18# kb windmills
those hip adductions are cramp city
Strong work, and cramp city indeed!