#boxbacksquat — Public Fediverse posts

Today's #Workout - Strength training upper body week 6 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 goblet squats with band around the knees
- 8m banded lateral walk e/s

Plyometrics: 8 rounds
- 1 box jump (35 cm #BoxJump )
- 1 depth jump (4 rounds at 50 cm, 4 rounds at 60 cm)

Box Back Squats #BoxBackSquat
- Warm up: 5x 25, 5x 35, 5x 45 kg
- Work: 5 rounds, 5x 50 kg

Handstand practice:
- 45" L-handstand hold e/s #LHandstand #Handstand

Cool down
- Lacrosse ball glutes, hamstrings
- Lacrosse ball pecs, lats
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 6 - day 2

Warm up:
- 4 min erg bike
- 1 round:
- 20 scoprions
- 20 iron crosses
- 10 down dog to up dog
- 3 rounds
- 3 ATG squats 3" pause e/s
- 10 dead bugs
- 10 KB taters (10 kg)

Box squats #BoxBackSquat #BoxSquats
- Warm up: 5x 25 kg, 5x 35 kg, 5x 45 kg
- Work: 5x5 55 kg

Close stance squats (feet together) #CloseStanceSquats 4 rounds
- 12 close stance squats (2x 10kg DB in front rack)
- 2 min rest

Core: 4 rounds
- 30" weighed plank (15 kg) #WeighedPlank (I will need to think of something to get a heavier plate on my back, 20 kg plate on my own might be pushing it)
- 10-15" star plank e/s
- rest as needed

Cool down
- 2 min reclined hero (was 2 min couch stretch each side)
- 3 min legs up the wall
- 30" dead hang

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 2 - day 2

Warm up:
- 2 rounds
- 4 ATG squats 3" pause e/s
- 8 m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs (5 kg)
- 8 KB taters (10kg)
- 3 single leg wallball around the world (e/s e/d)

Plyometrics: 8 rounds
- 1 single leg broad jump e/s (~1m)
- 1 box jump (added 1cm = 31 cm!) #BoxJump

Box Back Squats: 5 rounds #BoxBackSquat
- 5 box back squats (55 kg)
- rest as needed
- (warm up rounds at 25 kg, 35 kg & 45 kg)

Ankle rehab: 3 rounds
- 10 KB raises e/s (6 kg)
- rest as needed

Cool down
- Lacrosse ball glutes
- Lacrosse ball hamstrings

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 7 - day 6

Warm up:
- 1 km walk
- 5 mins erg bike
- 2 rounds
- 20 lateral box step overs (50 cm)
- 10 KB deadlifts (2x 16 kg)
- 2 rounds
- 10 KB deadbugs (6 kg)
- 20 plank shoulder taps

Box back squats: 8 rounds
- 2 ()45 cm) box back squat (50 - 55 - 60 - 65 - 70 - 75 - 80 - 85 kg)
- 2 min rest
On the last back squat I could not get up, I had to take my feet wider apart to be able to push up, Whoops

Girls gone heavy again: 6 rounds
- 3 box jumps (30 cm)
- 8 m weighed bear walk (2 10 kg DB)
- 16 m DB front rack carry (2 12,5 kg DB)
- 2 min rest

Ankle rehab: 3 rounds
- 15 tibialis anterior raises (4 kg KB)

Cool down
- Lacrosse ball hamstrings
- Lacrosse ball glutes
- Lacrosse ball pecs
- Lacrosse ball lats
- Petting Ona 🐶 , super good girl 😀

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BoxSquats #BoxBackSquat