#hamstringrehab — Public Fediverse posts

Hamstring rehab continues — physio, patience and very gentle miles.

Just about keeping pace with this little chap 🐌

#Running #HamstringRehab #Exercise

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #TrustTheProcess

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #TrustTheProcess

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #TrustTheProcess

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #TrustTheProcess

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #TrustTheProcess

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)

Cool down: couple of stretches

I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.

#TrustTheProcess #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)

Cool down: couple of stretches

I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.

#TrustTheProcess #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)

Cool down: couple of stretches

I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.

#TrustTheProcess #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)

Cool down: couple of stretches

I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.

#TrustTheProcess #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)

Cool down: couple of stretches

I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.

#TrustTheProcess #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (35 kg, first round normal, second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 15m overhead walk (7,5 kg bar + 6kg hanging from 25 kg elastic band on each side)

I was surprised I could do the RDLs and KAS bridges with 35 kg. Nice improvement there. The Bulgarian split squats kill my calves tho.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #TrustTheProcess

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab / Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian dead lift hold e/s (30 kg)
- 10x KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x body weight Bulgarian split squats e/s (8kg DB)

Shoulder: 2 rounds
- 10x banded flexions
- 10x banded angels
- 10x banded lateral raises
- 10x bottom up KB strict press e/s (4 kg)
- 2x 10m overhead walk (7,5 kg bar + 5 kg hanging with elastic on each side)
- 5x push presses / split jerks (20 kg)

It felt hard, probably because I am tired (and still snotty) but it was done, some technique work for the split jerks too

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab / Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian dead lift hold e/s (30 kg)
- 10x KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x body weight Bulgarian split squats e/s (8kg DB)

Shoulder: 2 rounds
- 10x banded flexions
- 10x banded angels
- 10x banded lateral raises
- 10x bottom up KB strict press e/s (4 kg)
- 2x 10m overhead walk (7,5 kg bar + 5 kg hanging with elastic on each side)
- 5x push presses / split jerks (20 kg)

It felt hard, probably because I am tired (and still snotty) but it was done, some technique work for the split jerks too

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab / Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian dead lift hold e/s (30 kg)
- 10x KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x body weight Bulgarian split squats e/s (8kg DB)

Shoulder: 2 rounds
- 10x banded flexions
- 10x banded angels
- 10x banded lateral raises
- 10x bottom up KB strict press e/s (4 kg)
- 2x 10m overhead walk (7,5 kg bar + 5 kg hanging with elastic on each side)
- 5x push presses / split jerks (20 kg)

It felt hard, probably because I am tired (and still snotty) but it was done, some technique work for the split jerks too

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab / Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian dead lift hold e/s (30 kg)
- 10x KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x body weight Bulgarian split squats e/s (8kg DB)

Shoulder: 2 rounds
- 10x banded flexions
- 10x banded angels
- 10x banded lateral raises
- 10x bottom up KB strict press e/s (4 kg)
- 2x 10m overhead walk (7,5 kg bar + 5 kg hanging with elastic on each side)
- 5x push presses / split jerks (20 kg)

It felt hard, probably because I am tired (and still snotty) but it was done, some technique work for the split jerks too

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab / Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian dead lift hold e/s (30 kg)
- 10x KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x body weight Bulgarian split squats e/s (8kg DB)

Shoulder: 2 rounds
- 10x banded flexions
- 10x banded angels
- 10x banded lateral raises
- 10x bottom up KB strict press e/s (4 kg)
- 2x 10m overhead walk (7,5 kg bar + 5 kg hanging with elastic on each side)
- 5x push presses / split jerks (20 kg)

It felt hard, probably because I am tired (and still snotty) but it was done, some technique work for the split jerks too

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

This morning's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)

It seems like the additional shoulder work on Saturdays is paying off. Painless jerks & snatches this week,

#HamstringRehab #ShoulderReahab #RotatorCuffRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)
- 2x 10 m unstable overhead walk (7,5 kg bar + 5 kg dangling on each side)

I really need to get the shoulder back in order, and keep the hamstring going on well. So accessory work it is.

#HamstringRehab #HamstringPT #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)
- 2x 10 m unstable overhead walk (7,5 kg bar + 5 kg dangling on each side)

I really need to get the shoulder back in order, and keep the hamstring going on well. So accessory work it is.

#HamstringRehab #HamstringPT #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)
- 2x 10 m unstable overhead walk (7,5 kg bar + 5 kg dangling on each side)

I really need to get the shoulder back in order, and keep the hamstring going on well. So accessory work it is.

#HamstringRehab #HamstringPT #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)
- 2x 10 m unstable overhead walk (7,5 kg bar + 5 kg dangling on each side)

I really need to get the shoulder back in order, and keep the hamstring going on well. So accessory work it is.

#HamstringRehab #HamstringPT #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)
- 2x 10 m unstable overhead walk (7,5 kg bar + 5 kg dangling on each side)

I really need to get the shoulder back in order, and keep the hamstring going on well. So accessory work it is.

#HamstringRehab #HamstringPT #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout rehab work

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (35 kg) / SLRDL hold (30 kg)
- 10 KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x bodyweight Bulgarian split squats (8 kg DBs)

Shoulder rehab: 2 rounds
- 12 banded angels
- 12 banded antirotations
- 12 KB bottom up presses (4 kg, 6 kg)
- 60" overhead hold (7,5 kg bar + 6kg dangling from elastics on each side = 19,5 kg)

I had little energy at the start, I felt completely drained at the end somehow.

#HamstringRehab #RotatorCuffRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was rehab work

2 rounds:
- 5x 30" nordic hold
- 5x 5" Romanian deadlift bottom hold (35 kg for biped first round, 30 kg for single leg second round)
- 10 KAS glute bridges (30 kg)
- 8 Bulgarian split squats (2x 8kg) + 8 Bulgarian split squats (1x 8kg) + 8 Bulgarian split squats (bodyweight) e/s

2 rounds
- 2x 30" hamstring tantrum
- 10x explosive up / slow away glute bridges on rower
- 5x 8 m shuttle run (one shuttle run = 8 m there + 8 m back)

2 rounds:
- 12x banded angels (facing / not facing the pole)
- 12x banded lateral raises e/s

Tabata: (single leg) glute bridge with banded lat pull

It was an annoying temperature where long leggings were ok, but tank top wasn't and hoodie was too much. I found out I can do the tantrums with just a box & a pad (instead of having to take some rack space and loop a band) so that was nice. My lower back is a bit tender so no dead lift / back squat practice today. I am also disproportionately tired.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #RotatorCuffRehab #TrustTheProcess

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout Hamstring rehab session

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge (25 kg)
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 2x 30" hamstring tantrums
- 10x rower glute bridges
- 5x shuttle run (8m)

Tabata single leg glute bridge hold with banded lat pull

Always happy to bring a smile to people's faces doing the hamstring tantrums, they are quite entertaining.

#HamstringPT #HamstringRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout Hamstring rehab session

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge (25 kg)
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 2x 30" hamstring tantrums
- 10x rower glute bridges
- 5x shuttle run (8m)

Tabata single leg glute bridge hold with banded lat pull

Always happy to bring a smile to people's faces doing the hamstring tantrums, they are quite entertaining.

#HamstringPT #HamstringRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout Hamstring rehab session

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge (25 kg)
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 2x 30" hamstring tantrums
- 10x rower glute bridges
- 5x shuttle run (8m)

Tabata single leg glute bridge hold with banded lat pull

Always happy to bring a smile to people's faces doing the hamstring tantrums, they are quite entertaining.

#HamstringPT #HamstringRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout Hamstring rehab session

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge (25 kg)
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 2x 30" hamstring tantrums
- 10x rower glute bridges
- 5x shuttle run (8m)

Tabata single leg glute bridge hold with banded lat pull

Always happy to bring a smile to people's faces doing the hamstring tantrums, they are quite entertaining.

#HamstringPT #HamstringRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout Hamstring rehab session

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge (25 kg)
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 2x 30" hamstring tantrums
- 10x rower glute bridges
- 5x shuttle run (8m)

Tabata single leg glute bridge hold with banded lat pull

Always happy to bring a smile to people's faces doing the hamstring tantrums, they are quite entertaining.

#HamstringPT #HamstringRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout lots of hamstring rehab

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 10x Rower Glute Bridges https://www.youtube.com/watch?v=OjGZqXSXpuM
- 2x 30" Hamstring Tantrums https://www.youtube.com/watch?v=3tdpKOs4kHQ (I am supposed to do small fast kicks)
- 5x 8m shuttle run

Tabata: Glute Bridge Hold with Banded Lat Pull

Had some issues this past week with some movements not feeling great on the hamstring, and also not having enough time to do my PT exercises, so a full session today.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab

Today's #Workout lots of hamstring rehab

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 10x Rower Glute Bridges https://www.youtube.com/watch?v=OjGZqXSXpuM
- 2x 30" Hamstring Tantrums https://www.youtube.com/watch?v=3tdpKOs4kHQ (I am supposed to do small fast kicks)
- 5x 8m shuttle run

Tabata: Glute Bridge Hold with Banded Lat Pull

Had some issues this past week with some movements not feeling great on the hamstring, and also not having enough time to do my PT exercises, so a full session today.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab

Today's #Workout lots of hamstring rehab

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 10x Rower Glute Bridges https://www.youtube.com/watch?v=OjGZqXSXpuM
- 2x 30" Hamstring Tantrums https://www.youtube.com/watch?v=3tdpKOs4kHQ (I am supposed to do small fast kicks)
- 5x 8m shuttle run

Tabata: Glute Bridge Hold with Banded Lat Pull

Had some issues this past week with some movements not feeling great on the hamstring, and also not having enough time to do my PT exercises, so a full session today.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab

Today's #Workout lots of hamstring rehab

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 10x Rower Glute Bridges https://www.youtube.com/watch?v=OjGZqXSXpuM
- 2x 30" Hamstring Tantrums https://www.youtube.com/watch?v=3tdpKOs4kHQ (I am supposed to do small fast kicks)
- 5x 8m shuttle run

Tabata: Glute Bridge Hold with Banded Lat Pull

Had some issues this past week with some movements not feeling great on the hamstring, and also not having enough time to do my PT exercises, so a full session today.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab

Today's #Workout lots of hamstring rehab

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 10x Rower Glute Bridges https://www.youtube.com/watch?v=OjGZqXSXpuM
- 2x 30" Hamstring Tantrums https://www.youtube.com/watch?v=3tdpKOs4kHQ (I am supposed to do small fast kicks)
- 5x 8m shuttle run

Tabata: Glute Bridge Hold with Banded Lat Pull

Had some issues this past week with some movements not feeling great on the hamstring, and also not having enough time to do my PT exercises, so a full session today.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab