#hipthrust — Public Fediverse posts

Today's #Workout - Strength training upper body week 1 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 20 deadbugs
- 3 ATG squats 3" pause e/s
- 20 glute bridge march steps
- 2 rounds
- 10 box step ups
- 10 banded goblet squats

Plyometrics: 10 rounds
- 1 seated box jump (30 cm)

Hip thrust: 10 rounds, E2MOM
- 3 hip thrusts
- go up in weight: 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 kg

Single leg work: 4 rounds
- 8 RNT split squat (body weight) e/s
- 2 min rest

Cool down
- Foam roll: back, quads, calves
- 500 m walk (to pick up the car that was charged)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #HipThrust #RNTSquat #SeatedBoxJump

Today's #Workout - Strength training lower body week 5 - day 1

Warm up:
- 1 km walk
- 3 rounds
- 5 banded plank walk steps in each direction ( up down right left ⬆️ ⬇️ ➡️ ⬅️ )
- 3 ATG squats 3" pause at bottom e/s
- 5 Cossack squats e/s
- 2x hurdle-hurdle-(12")box jump

Sumo deadlift:
- 25 mins to work up to a 5 rep max
- Warm up rounds: 8x 35 kg, 5x 45 kg, 5x 55 kg, 5x 65 kg (which I knew I could do without problems)
- Then: 5x 67 kg, 5c 69 kg, 5x 70 kg, 5x 72 kg 🎉

Hip thrust: 8 rounds
- 3x going up in weight
- 25 kg - 30 kg - 35 kg - 40 kg - 45 kg - 50 kg - 55 kg - 60 kg

Core: 2 rounds
- 45" weighed plank (10 kg)
- 30" side plank e/s

Cool down
- 30" active hang
- 90" couch stretch e/s
- 2-3 min legs up the wall

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SumoDeadlift #HipThrust