#pallofpress — Public Fediverse posts

Today's #Workout - Strength training lower body week 8 - day 5

Warm up:
- 5 min erg bike
- 2 rounds
- 15" adductor plank e/s
- 3 ATG squat e/s
- 3 rounds
- 5 goblet Cossack squats e/s (6 kg)
- 10 single leg Pallof press e/l & e/s

Bench press: 6 rounds
- 6 DB bench press (6 - 7,5 - 8 - 8,5 - 10 - 10,5 kg - got creative with the change plates and DBs)
- Rest as needed

Arm finisher: 3 rounds
- 8 raise complexes (frontal / lateral / bent over reverse fly)

Cool down
- MFR quads / lats / pecs

Was a fuck long day, too much in the car, too much people, too much being "active people duty". And I get to do it all over again tomorrow!

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BenchPress #PallofPress

Today's #Workout - Strength training lower body week 7 - day 3

Warm up:
- 1 km walk
- 2 rounds
- 20 deadbugs
- 20 Russian twists (8kg)
- 2 depth jump into box jump (30cm)
- 2 rounds
- 10 Iron crosses
- 10 scorpions
- 5 down dog to cobra

Back squats
- Warm up: 5x at 25 kg, 5x at 35 kg, 5x at 45 kg
- Work: 5 rounds
- 5x at 50 kg to a medbal to make sure I squat deep enough
- 2-3 min rest

Dumbbell deadlift
- warm up: 8x with two 12,5 kg dumbbells
- Work: 5 rounds
- 8x with 17,5 kg dumbbells
- 2-3 min rest

Core: 4 rounds
- 8 single leg Pallof press (e/s²)
- 8 banded anti rotational deadbug e/s

Cool down
- Foam roll lower & upper back
- Foam roll quads
- Foam roll IT band
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BackSquat #PallofPress #DBDeadlift

Today's #Workout - Strength training lower body week 6 - day 3

Warm up:
- 1 km walk
- 2 rounds
- 4 ATG squats 3" pause, e/s
- 10 m banded lateral walk, e/s
- 2 rounds
- 10 KB tatters (10 kg)
- 10 single leg glute bridges e/s
- 10 Glute bridge marches
- 10 V-up (tuck up) complexes

Romanian dead lift: 6 rounds
- 6 single leg barbell RDL (25 kg)
- 2-3 min rest
These are weird, I had to go shoe-less because even with my barefoot shoes it was annoying

Dumbbell step ups: 5 rounds
- 10 alternating step ups (front rack, 6 kg each)
- 2-3 min rest
Comment from coach: "challenge yourself, you should be questioning life choices a few reps in" - so I took 7,5 kg, but it meant I could do 4 step ups, and then I wasn't doing any more, not even questioning my life choices, but pondering how much it would hurt falling backwards

Core: 3 rounds
- 10 single leg Pallof press (each side, each leg, so 40 total)
- 10 banded anti-rotational deadbugs e/s

Cool down
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #RomanianDeadLift #StepUps #PallofPress